LAYERED SPINACH SALAD, Triple Duty (Vegan & Vegetarian), low-fat, low-salt, healthy

A spinach salad for vegans, vegetarians & meat/fish eater...

Versatile Layered Spinach & Tomato  Salad
'love this restaurant-quality salad.' Taster

Spinach may not give you the mythical muscles of 'Popeye the sailor man' but it's full of good things including iron for energy and Vitamin K for bones.

At its best from March to June, the dark green  leaves are a joy when served raw in salads, and heralds the bedding in of spring.  

67's recipe has layers of spinach, raw mushrooms, tomato, beetroot and pumpkin seed.  It's a delight and is extremely versatile.

In its basic form (pictured) drizzled with a balsamic vinaigrette, it can be a light meal, a side or a first course. 

It easily transforms into a vegan, vegetarian, pescatorian or carnivore delight.

Let the imagination can run wild with these suggested options:    

• cooked green lentils or chickpeas for a Vegan feast
• goats cheese & avocado with a classic vinaigrette for a vegetarian 
• cooked peas and big  shards of cooked salmon with lemon yoghurt-mayonnaise 
• shards of ham hock with mustard yoghurt-mayonnaise
• chicken and bacon with yoghurt parsley mayonnaise 

Cost: £2.00 for the base; more for additions
Serves: 2 but easily multiplied

Ingred:
   80 gms fresh spinach, washed, de-stemmed & dried in  a clean tea towel
    a handful of thinly sliced white or chestnut mushrooms
    6-8 baby tomatoes or 2 large tomatoes cut in 8ths, sprayed lightly with olive oil and lightly salted
    a handful of green beans, topped & tailed, boiled 3 mins and plunged into cold or ice water
    a couple of med beetroot, each cut in 6 (opt)
    a couple of tablespoons of pumpkin seeds, lightly toasted
    
  Balsamic Vinaigrette

Method:

1. On a plate or in a glass bowl, layer the veg: spinach, then beetroot, tomatoes, mushrooms, green beans
2. Sprinkle over pumpkin seeds.
3. Pour over preferred dressing

Balsamic Vinaigrette:
     6-8 tbsp good olive oil
     2 tbsp balsamic vinegar
     good pinch salt and 1/4 tsp pepper, pref. coarsely ground
     2 rounded tsp wholegrain mustard
     1/2 tsp sugar, honey or maple syrup (opt)

French Vinaigrette
    6-8 tbsp good olive oil
    2 tbsp lemon juice/white wine vinegar/cider vinegar
    good pinch salt and 1/4 tsp pepper, pref coarsely ground
    2 rounded tsp Dijon mustard

Pour all ingredients into a jar with a tight fitting lid and shake until thick and blended. Check seasoning.

Yoghurt Mayonnaise

Combine 1-2 part/s good mayonnaise to 4 parts strained yoghurt.  (Example: 1-2 tablespoons mayonnaise and 4 tablespoons strained yoghurt.)  Mix well.  Add herbs, or oils or vinegars to taste.

Comment:
'I love this; it is the kind of thing you'd find in a really good restaurant.' Retired writer

Tips:

• if  pumpkin seeds are toasted too long, they'll pop like popcorn. Not good
• 80gm backs of supermarket spinach are the perfect size for singletons
• if you liked this you will also like spinach stir-fried with a bit of garlic or dropped into soups and casseroles for a pop of colour (Chunky Lentil Soup with Spinach & Mini-meatballs) or the gloriously rich, savoury Spinach Parfait.

                              More salads on NavBar: Recipes II...

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.