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Cheese and date salad
A main meal salad. Serve with fresh granary bread.
What you need
- 150 g mixed salad leaves
- 3 sticks celery, trimmed and sliced
- 2 red-skinned apples, cored and chopped
- 8 fresh dates, stoned and chopped
- 40 g chopped walnuts
- 125 g emmenthal cheese, sliced
- 75 g stilton cheese, chopped into bite-sized pieces
- 1 large orange
- for the dressing
- juice of 1 lemon
- 45 ml walnut oil
- seasoning
- 3 tsp chopped fresh mixed herbs
Method
Gently toss salad leaves in a large serving bowl. Stir in the prepared celery, apples, dates, walnuts and cheeses.
Grate the rind from the orange before peeling. Reserve for the dressing. Peel and segment the orange with a sharp stainless steel knife, working over a bowl to catch the juices. Add the orange segments to the salad.
Place the orange juice and rind and dressing ingredients in a screw-top jar. Shake well until combined. Pour over the slad. Toss and serve.
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Preparation 15 minutes Total 15 minutes -
Energy 477 kcal/serving Fat 12.8 g/serving Carbohydrates 122.05 g/serving Glycaemic Index 59 Glycaemic Load 18.07 
Serving suggestion
Granary bread.
Cook's tip
You could replace some of the cheese with diced ham or chicken.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1999 | 748 | 10475 | 8350 |
| Energy (kcal) | 477 | 178 | 2500 | 2000 |
| Protein (g) | 16.6 | 6.21 | ||
| Carbohydrate (g) | 31.5 | 11.8 | 345 | 275 |
| Fat (g) | 34.1 | 12.8 | 95 | 70 |
| Fat (saturated) (g) | 11.9 | 4.46 | ||
| Fibre (g) | 5.71 | 2.14 | ||
| Sodium (mg) | 668 | 250 | ||
| Salt (equivalent) (g) | 1.67 | 0.63 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 223 | 83.6 | 800 |
| Vitamin B-12 (µg) | 0.80 | 0.30 | 1 |
| Vitamin B-6 (mg) | 0.26 | 0.10 | 2 |
| Vitamin C (mg) | 31.1 | 11.6 | 60 |
| Vitamin D (µg) | 17.0 | 6.37 | 266 |
| Vitamin E (mg) | 1.64 | 0.62 | 10 |
| Zinc (mg) | 2.49 | 0.93 | 15 |
| Calcium (mg) | 441 | 165 | 800 |
| Folate (mcg) | 64.5 | 24.1 | 200 |
| Iron (mg) | 1.54 | 0.58 | 14 |
| Magnesium (mg) | 53.1 | 19.9 | 300 |
| Niacin (mg) | 1.21 | 0.45 | 18 |
| Pantothenic acid (mg) | 0.91 | 0.34 | 6 |
| Riboflavin (mg) | 0.32 | 0.12 | 1.6 |
| Phosphorous (mg) | 343 | 128 | 800 |
| Thiamin (mg) | 0.14 | 0.05 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, fresh mixed herbs or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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