Salads used to symbolise diet culture for me. I'd trick myself into believing that I genuinely enjoyed sad garden salads because that's what being "healthy" looked like.

It was punishment food; plain and simple (literally). That mindset came from a time in my early twenties when I built a really negative relationship with food and my body.

But after a lot of hard work, I've learnt that food is fuel; a mindset flip that has been incredibly freeing. I no longer see salads as boring or restrictive; I love loading them up with texture, colour, carbs and delicious dressings.

They're a way to fuel my body in a way that not only feels good, but actually tastes good. Salads have had a rebrand, and I am here for it.

Here are three of my favourite Kic recipes that are quick, easy, delicious and definitely not boring.

Chopped Mexican Nacho Salad.

Serves 4 | Under 30 minutes.

Ingredients

• 300g cherry tomatoes, diced

• 1x green capsicum 

• 4 spring onions 

• 400g tinned black beans 

• Olive oil spray 

• 200g frozen corn

• 1 tsp salt, divided 

• 1/4 tsp ground cumin 

• 1/4 tsp paprika 

• 1 medium avocado 

• 150g Greek yoghurt

• 20ml lime juice 

• 1/4 tsp cracked black pepper

• 25g coriander  

• 20g pickled jalapeños 

• 50g feta 

• 150g tortilla chips 

Method

1. Dice the cherry tomatoes and capsicum, finely slice the spring onion and drain and rinse the black beans. Transfer everything to a large bowl or serving plate and set aside.

2. Place a frypan over medium heat and spray with olive oil. Once hot, add the corn kernels, 1/2 tsp salt, cumin and paprika. Cook over medium-high heat for 5-10 minutes, or until fragrant and slightly charred, then remove from heat and add to the serving plate. 

3. To a blender, add the avocado, yoghurt, lime juice, remaining 1/2 tsp of salt, pepper, coriander stalks and jalapeños  Blend until smooth and creamy.

4. Spoon the dressing over the salad, then crumble over the feta and tortilla chips and garnish with coriander leaves.

Crispy rice chicken salad.

3 serves | Under 30 minutes

Ingredients

Cooked jasmine rice 370 grams

Thai red curry paste 30 grams

Extra virgin olive oil 20ml 

Fresh ginger 5 grams

Garlic clove x 1 

Soy sauce 40ml

Rice wine vinegar 10ml

Brown sugar 15g

Lime juice 15ml

Chilli flakes ¼ tsp 

Fish sauce 5ml

Cucumber x 1 

Avocado x 1 

Spring onion x 5

Mint leaves 10 grams

Coriander leaves 10 grams

Poached chicken 200 grams 

Crushed peanuts 20 grams

Fried shallots 10 grams

Toasted coconut flakes 10 grams

Method

Preheat your oven to 200°C and line a large baking tray with parchment paper. Mix the Thai red curry paste with oil in a medium bowl, then stir through the cooked rice, ensuring each grain is coated. Spread the rice in a thin layer on the baking tray and bake for 20-25 minutes, flipping halfway, until the rice is golden and crispy.

For the dressing, mince the ginger and garlic and place in a small bowl. Stir in the soy sauce, rice wine vinegar, brown sugar, lime juice, chilli flakes and fish sauce. Taste and adjust seasoning as needed.

Dice the cucumber and avocado, finely slice the green parts of the spring onions and finely chop the coriander and mint. Transfer to a large mixing bowl.

Once the rice is crispy, remove from the oven and let it cool slightly. Add the crispy rice to the mixing bowl with the vegetables and herbs, then add the shredded chicken, crushed peanuts, fried shallots and toasted coconut flakes.
Drizzle over the sauce and gently toss to combine. Garnish with extra toasted coconut, peanuts, and herbs if desired. Serve immediately for the best texture.

Hummus Crunch Salad.

Serves 3 | Under 30 minutes

Ingredients.

2x 400g tinned chickpeas (drained), divided 

30g tahini

60ml extra virgin olive oil, divided

2 garlic cloves

Juice of 1 lemon

1.5 tsp salt, divided 

0.5 tsp cracked pepper

1 tbsp za'atar

250g cos lettuce

150g cherry tomatoes

1 carrot

100g red cabbage

40g green olives

170g tortilla chips

Method

Preheat oven to 200°C and line a baking tray with parchment paper.

In a food processor, blend one tin of chickpeas, tahini, 40ml of olive oil, garlic, lemon juice, 1 teaspoon of salt, and pepper until smooth. Adjust seasonings to taste. Set aside.

In a medium bowl, toss the remaining tin of chickpeas with the remaining 20ml of olive oil, za'atar, and 0.5 teaspoon of salt. Roast for 20-25 minutes, or until crispy. Set aside to cool.

Roughly chop the cos lettuce, quarter the cherry tomatoes, cut the carrot into matchsticks, shred the red cabbage, and slice the green olives.

Divide the lettuce, tomatoes, carrots, red cabbage and olives between two bowls. Add a dollop (about 1/4 cup) of hummus to each bowl's centre and sprinkle over the roasted chickpeas and crushed tortilla chips.

If you're craving more, there are over 900 dietitian-approved recipes in the Kic app, which you can access for free with a seven-day trial at kicapp.com What are your favourite go-to salad recipes? Share in the comments below.

Feature Image: Kic App