Simple Autumn Salad


This is a super simple salad you can make ahead of a new week, packed full of wholegrain goodness, micro-nutrients from your veggies (3 of your 5 a day in here also!), and wholesome protein from the fish! Plus, by having a portion of oily fish in this salad you’re getting in one of your two recommended servings per week. A lunch that packs a nutritional punch!

Recipe (Serves 2)


For the Salad

  • 2 servings of wholegrain/brown rice or quinoa
  • 2 handfuls of washed spinach leaves
  • 5 cherry tomatoes, diced into halves
  • 1 cup of washed broccoli florets
  • 1 red bell pepper, core removed and chopped into 1 inch chunks
  • 1 serving of tinned wild salmon/mackerel
  • 1 tbsp of pumpkin seeds

For the Dressing

  • Juice of ½ lemon
  • 1 tbsp extra virgin olive oil
  • 2 tbsp balsamic vinegar
  • A twist of black pepper


  1. Mix the dressing ingredients together, and set aside.
  2. Cook the rice or quinoa according to package instructions, and allow to cool.
  3. Combine the spinach leaves, tomatoes, broccoli, pepper chunks, and seeds in a mixing bowl.
  4. Add the rice/quinoa, and mix everything together.
  5. Toss your dressing on top, and stir to mix it in.
  6. Drain the salmon/mackerel tin, and then add the fish to your salad.
  7. Serve or store in your lunch box for the next day!

Enjoy guys! Tag me @theirishbalance and @healthyucd if you try this recipe out!

Ciara 🙂 x

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