Drink enough water in a day for a balanced diet

The festive season often means fun with loved ones and feasts overflowing with food.

However, in spite of our best intentions, it can also mean that we indulge a little more (and more often) than we should.

When January rolls around, we try to console ourselves by setting healthy resolutions to get back the balance. But as the pace of the year picks up, the bounce back to a healthier lifestyle can become something that actually feels really difficult. And at times, almost impossible.

That’s why cookbook author and celebrated salad queen, Chantal Lascaris, always advises people to think of their healthier relationship with food as one that’s ongoing; a long-term way of life that maintains a sense of balance without piling up a series of diet-related failures for which we continually castigate ourselves. “Instead of making big and impossible-to-stick-to changes, starting with a few good intentions is more manageable and increases the chances of success when it comes to your balance and wellbeing,” said Lascaris.

One example is to simply make sure you drink enough water in a day. Not only can upping your water intake drastically reduce your sugar intake, it can also reduce your appetite and food intake during a meal. Some studies even show that drinking water regularly can be linked to improved diet quality overall. To help you step into the new year with your most balanced foot forward, Lascaris has chosen two recipes from The Ultimate Salad Book that will help show you how easy (and delicious) balanced eating can be.

Cajun Swordfish Salad

600g swordfish steak, filleted

1 Tbsp olive oil

1 large cucumber,

sliced on the diagonal 2 stalks celery,

chopped 1 cup roughly chopped baby spinach

½ cup roughly chopped fresh mint

CAJUN RUB

• 2 tsp salt
• 2 tsp garlic powder
• 2 tsp paprika
• 1 tsp ground black pepper
• ½ tsp cayenne pepper
• 1 tsp dried origanum
• 1 tsp dried thyme

DRESSING

• ¼ cup rice wine vinegar
• ½ cup coconut milk
• salt and pepper to taste

1. Mix the ingredients for the Cajun rub.
2. Cut the swordfish into bite-size pieces and place it into a sealable bag with olive oil and Cajun rub. Gently massage the bag to ensure the fish is well coated. Place in the fridge for about 30 minutes to allow the flavours to develop.
3. Toss the cucumber, celery, baby spinach and mint in a serving bowl.
4. Heat a non-stick frying pan and sauté the swordfish for about 5 minutes until just cooked. Be careful not to overcook the fish, as it can become dry. Add a touch more olive oil if necessary. Allow to cool slightly before adding the fish to the salad.
5. Whisk the dressing ingredients and drizzle over the salad.

Herbed Cranberry and Chicken Salad

• 400 – 600g skinless deboned chicken thighs
• 1 tsp dried thyme
• salt and pepper to taste
• 1 tsp olive oil
• ¼ cup water, or as needed
• 2 cups mixed salad leaves
• ½ red onion, thinly sliced
• ½ cup sliced chives
• ½ cup torn fresh parsley
• ½ cup torn fresh dill
• ¼ cup crumbled blue cheese

DRESSING

• 2 Tbsp red wine vinegar
• ¼ cup olive oil
• ¾ cup dried cranberries, plus extra for garnishing
• 1 Tbsp Dijon mustard
• 1 clove garlic, finely chopped
• 3 – 4 Tbsp water
• salt and pepper to taste

1. Season the chicken thighs with thyme, salt and pepper.
2. Heat the olive oil in a frying pan and brown the chicken thighs on all sides. Cook the chicken until done, adding the water if the pan gets dry. Remove from the heat and allow to cool before slicing the chicken.
3. Using a hand blender, whizz the dressing ingredients until smooth.
4. Combine the mixed salad leaves with half the chicken and the red onion in a serving bowl. Season with salt and pepper and pour over half the dressing. Toss to combine.
5. Scatter over the chives, parsley, dill and blue cheese.
6. Add the remaining chicken, drizzle over the rest of the dressing and garnish with extra dried cranberries.