Frisee salad with oven-roasted walnuts, Parma ham and buffalo mozzarella

Healthy meal high in omega-3 for a balanced diet

An ideal simple and delicious midweek treat, this salad is packed with flavor and nutrition and is substantial enough for a main meal. Walnuts are a great superfood, high in omega-3 fatty acids* and antioxidants; the tomatoes are a rich source of vitamins and antioxidants and of course, the Parma ham and mozzarella add both flavor and protein.

Frisee salad with oven-roasted walnuts, Parma ham and buffalo mozzarella

Cracking walnuts is quite a therapeutic exercise, but it is much easier and just as healthy to buy them ready-shelled.  

You will really notice the difference if you focus on quality ingredients for this salad — buy buffalo mozzarella rather than standard mozzarella and use nice tasty vine tomatoes. Mop up the juices with some crusty fresh multi-grain bread.

* Said to reduce susceptibility to cardiovascular disease and to improve brain power and concentration

Method

1. Mix up the dressing in a nice big salad bowl.

2. Turn oven on to 180˚C, arrange the Parma Ham and the baguette slices on a baking tray, drizzle with olive oil and cook in the oven until the bread is golden and the ham is crispy.

3. Bake the walnuts on a separate baking tray for 5 minutes (watch you don't burn them, it is very easy to do ...)

4. Meanwhile, wash the frisee lettuce (Any good quality fresh, crisp, green lettuce, like a cos, would be okay) and remove any tough outer leaves. Shake off the excess water and pull the leaves apart with your fingers. Pile into the salad bowl.

5. Slice the tomatoes and arrange them on top of the lettuce. Break the mozzarella into rough lumps and add to the salad.

6. Top with the walnuts, Parma ham, the parsley and the croutons.

7. Serve straight away. Don't forget to mix in the dressing at the last moment.

Ingredients

  • 1 frisee lettuce
  • Large handful of shelled walnuts
  • 2-3 medium vine tomatoes
  • 4 slices Parma ham
  • Pack of buffalo mozzarella
  • Handful of flat-leaved parsley
  • 6 slices of French baguette or ciabatta (optional)

For the dressing:

  • 1 tsp Dijon mustard
  • ½ tbsp good quality Balsamic vinegar
  • Squeeze of lemon juice
  • 2 tbs fruity olive oil
  • Small clove garlic, crushed
  • Salt and pepper

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: 5 minutes
Difficulty: Very easy
Good for: A healthy, balanced, light supper

Calories (kcal): 351.9
Protein (g): 33.7
Carbs (g): 33.7
Fat (g): 17.2
Fiber (g): 3.1

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