Bagged salad looks cold and unappetising at this time of year. You may also have been put off because some bagged salads have been found to contain pesticide residues and chlorine (though the industry says that residues are lower than in drinking water). However, bagged organic salads won’t have been exposed to these.
I think it’s well worth buying these salads, even though there has been some concern that the gas used to preserve them can reduce their vitamin C, because they still contain some of the freshest ingredients and nutrients in the supermarket, and they’re delicious and healthy. When you’re struggling to hit the five-a-day mantra, every little helps.
Dark lettuce such as cos contains the antioxidant beta-carotene, which can help to keep our bodies young-looking. Green leaves such as rocket are rich in iron; beneficial for non-red-meat eaters. Dark green lettuces are a much richer source of fibre and potassium than pale lettuce, and some of the dark leaves have twice the content of vitamin C, weight for weight.
Raw spinach contains large amounts of beta-carotene, potassium, magnesium and folate, a powerful antioxidant that is good for our hearts and also helps to reduce the incidence of neural tube defects occurring in the brain or spinal cord in unborn children. Popeye’s favourite green is also rich in carotenoid lutein, which may be important for eye health. Unfortunately, the oxalic acid in spinach means that the iron and calcium it also contains struggle to be absorbed by the body — that doesn’t mean you should avoid it, though.
I love the bitterness of watercress. It’s rich in antioxidants and minerals such as iron, and it also contains phenethylisothiocyanate, which in large amounts fights lung cancer caused by tobacco.
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I find myself wanting the fresh high-nutrient taste of leaves and herbs, but need something warm with them — a mouthful of rocket just doesn’t hit the spot. Start putting hot ingredients into your salad and you’ll be amazed how they bring the flavours to life. Warm your dressing; heating the olive oil gently before adding mustard, vinegar and seasoning brings out the nutty flavours and the fresh tastes. We can be a bit obsessed with chilling our tomatoes, cucumber, avocados, but using them straight from the fridge dulls the flavours.
Store tomatoes at room temperature and take the other salad ingredients out of the fridge an hour before using them. You’ll feel much more satisfied and satiated after eating your salad.
One of my favourite warm salads is made with roasted butternut squash (orange- fleshed squashes are rich in carotenoids and other antioxidants, vitamins C and E), watercress, avocado, rocket and buffalo mozzarella, with a warm dressing of olive and hazelnut oil, apple vinegar, seasoning and a sprinkling of toasted hazelnuts — real comfort food.
For two portions, take half a butternut squash, slice in half, remove the seeds, drizzle with olive oil, place in a hot oven and roast for 40 minutes or until the crust has turned a good nutty brown and the flesh is soft.
Ten minutes before cooking time’s up, scatter a handful of hazelnuts on to a baking tray and roast at the bottom of the oven until they are warmed through and turning just a little darker. Be careful they don’t burn.
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Remove the squash from the oven, scoop out the flesh in large pieces and place in a salad bowl. Put the hazelnuts in a small plastic bag and crush lightly with a rolling-pin. To your salad bowl add a sliced avocado, a few handfuls of washed watercress and rocket, and a torn buffalo mozzarella.
Make a dressing with 2 parts olive oil, 1 of hazelnut oil, 1 of apple vinegar and a little Dijon mustard. Add to the salad with lots of black pepper and sprinkle with the nuts. Serve straight away, while the squash is still warm.
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Jane Clarke answers your questions in T2 on Tuesdays. Send e-mails to Jane.Clarke@thetimes.co.uk; www.janeclarke.com