Not suitable to freeze. Potatoes and peas suitable to microwave. You will need about 350g whole broad bean pods for this recipe, or use frozen broad beans. Note

For the perfect balanced lunch, add fresh fruit, grissini (bread sticks) and water. Not suitable to freeze. Pasta suitable to microwave. Note

Not suitable to freeze. Suitable to microwave. Risoni is a small rice-shaped pasta very similar to orzo. If unavailable, use any small soup-style pasta. Alternatively, pearl barley, rice or quinoa can also be used in this salad. Note

You won't miss the bacon, we swear.

Toasted almonds give this salad a lovely nutty flavor, and extra crunch. Equipment Sharp knife; large frying Pan; colander; large mixing bowl; small mixing bowl; spoon; platter Note

Snipping noodles makes them easier to mix through the other ingredients. Note

Love bruschetta but find it a bit too messy to eat for lunch? This salad is perfect for you with doughy bread pieces, balsamic vinegar and a medley of juicy tomatoes.

With just enough spice and the right amount of herbs, this tasty Asian chicken noodle salad is packed full of flavour, perfect for a summer lunch or dinner.

Use a vegetable peeler to peel cucumber into long, thin ribbons. Note

You could use chopped unsalted peanuts instead of hazelnuts. Try goat cheese instead of feta, mixed salad instead of rocket. Price will vary. To slice onion very thinly, use a mandolin or V-shaped cutter. Note

Juicy and delicious tropical fruit with rosewater syrup. You can use pineapple or even watermelon instead of the papaya if you prefer. You could also use 4 cardamom pods and a cinnamon quill instead of the rosewater.

This classic salad pairs grilled chicken, salty bacon and a runny poached egg with a creamy Caesar sauce to create this iconic cafe-style dish. Serve warm for ultimate flavour impact.

Dress salad just before serving. Toast nuts by gently tossing in a dry frying pan for 1 minute. Note

Kumara could be used in place of pumpkin, if preferred. Note

The dressing can be added before chilling the salad. Toss noodles through just before serving. Note

Taste the dressing before serving to ensure it is a perfect balance of hot, sour, sweet and salty. If it is too hot, add extra lime juice and sugar. If desired, you could a little crushed peanut brittle or bean sprouts for extra crunch and sweetness. Note

This beautiful beetroot and roasted pumpkin salad is filling enough to enjoy as a healthy vegetarian dinner, or served alongside some freshly grilled lamb. You can take any leftovers to work or school, too.

We used a mixture of cooked prawns, cooked flaked salmon and marinated mussel meat for this cold seafood salad. You could also used smoked or canned salmon.

Make this a main meal salad by tossing through a well-drained 400g can tuna or salmon. Note

You can add thin slices of ripe but firm pears to this classic baby spinach and parmesan salad.

This fresh and fragrant Asian-inspired noodle dish makes a great change from a midweek takeaway. It's easy to make and has the added punch of chilli, Vietnamese mint and Thai basil.

You need four bunches of asparagus for this recipe. Note

Blood oranges are available in winter. At other times use navel oranges instead. Segment the oranges over a bowl to catch any juice; use this in the dressing. Note

Save time by using char-grilled zucchini slices from the deli section of your supermarket. Note

Fresh, tasty and well spiced, bang bang chicken salad is an enduring classic for a reason!

Beetroot will discolour your skin, so use disposable gloves when handling it. Baby carrots are also called dutch carrots, it’s rarely necessary to peel them. Prepare beetroot, carrots and the yogurt mixture the day before the picnic. Assemble salad at serving time. Note

It may seem like a lot of dressing, but the rice will soak it all up. Note

This lovely green salad packs in heaps of fragrant Thai herbs and spices and the light mint and peanut dressing adds a fresh flavour and loads of crunch. Enjoy as a healthy side, or light lunch or dinner.

You can add herbs, lemon slices or peppercorns to the poaching liquid. For a lunchbox version, add cooked rice vermicelli to the salad and use as a filling for rice-paper rolls. Note

Marinating the lamb takes this tasty and healthy salad to new levels. For best results, grill the meat so it is still pink in the middle, and leave it to rest before slicing. Use plump, ripe and juicy tomatoes and a good quality fetta.

What better way to enjoy the delights of fresh spring vegetables than this pasta primavera with its tangy herb and mustard dressing. Store leftovers in a tupperware container for a delicious and healthy lunch the next day.

The citrus flavour in this beautiful salad, together with the unique blend of fennel and haloumi make for a delightfully tangy dish with more than just a hint of the Mediterranean.

Fill up on something substantial and incredibly tasty after a long weekend walk with this warm potato and chorizo salad. With spinach, red onion and cherry tomato too, it's full of nutrients as well as energy.

Quick, simple, tangy and delicious, this scallop and lime salad is a perfect accompaniment to summer days. Serve as a starter at your next barbecue alongside a glass of icy cold, crisp white wine.

Za'atar is a Middle Eastern spice blend typically including roasted sesame seeds, thyme and sumac, although its exact combination varies according to its maker. It is delightfully tart and fragrant, and adds a unique flavour and kick to many dishes.

This bright and zesty salad will tickle your taste buds. Smoked chicken and asparagus salad with a buttermilk dressing makes a great lunch or light dinner.

This traditional Indonesian vegetable salad is a great snack to include in kids' lunchboxes. Fried firm tofu can be included in gado gado, making this a perfectly substantial meal for vegetarians, too.

Poaching chicken in this way keeps the meat lovely and moist. Make sure you cover with a tightly fitting lid to prevent too much liquid from evaporating, and simmer, rather than boil. Boiling will make the chicken tough.

Salsa verde compliments meat or fish beautifully, and gives a really punchy flavour to this salad. Smoked trout is a delicious and convenient ingredient and is widely available. Make sure you remove any bones during preparation.

This healthy and filling warm beef and rice salad packs a punch with a chilli soy dressing and crisp vegetables. It makes a great lunch, and packs well if you're looking for something to pop in a lunch box.

As a side dish, or light and healthy lunch or dinner, try out this roast pumpkin and goat cheese salad. It's a perfectly satisfying meat-free dish, packed full of vitamins, minerals and flavour.

Light yet satisfying, this warm asparagus and egg salad is perfect for a special weekend brunch, or a late night supper.

Lentils have a nutty, earthy flavour that helps ground the strident richness of the sausages and pungency of the mustard and spices in this robust salad.

Make the most of alfresco dining with this simple and healthy chilli prawn salad with noodles. It is packed full of the fresh, distinctive flavours of Asia and makes a healthy and delicious light lunch or supper.

This easy beetroot, asparagus and feta salad is packed full of colour and goodness and makes an appetising addition to the barbecue table. The tangy dressing and walnuts add an extra depth of flavour and texture.

For a perfectly cooked scallop, heat the pan to medium-hot. You should hear an audible sizzle when you place them in the pan. Cook just two minutes either side for this fresh, healthy and luxurious salad.

These delicious, tender sumac-spiced lamb and eggplant stacks with salad and baby truss tomatoes make a fabulous starter or light dinner.

Potato salad has sure come a long way since the mayonnaise drenched versions. The addition of kumara adds a sweetness of flavour and a smoothness of texture. And not a jar of mayonnaise to be seen.

Originally invented in New York at the hotel of its namesake, this traditional Waldorf salad contains all of the original elements. Later editions include raisins and chicken, but we've stuck with the classic recipe, here.

This cured salmon salad is deliciously fresh and light. The process of 'cooking' the fish by bathing it in lime juice and sherry results in a melt in the mouth texture that marries beautifully with the Asian style dressing and crisp salad leaves.

Try these prawns with chilli, coriander and lime butter for a refreshing twist on this Aussie seafood staple. It works beautifully as a starter or even as a main, along with fresh, crusty bread.

Drizzled with a herby lemon dressing and scattered with toasted pecans, this salad is a wonderful way to celebrate the arrival of spring.

Try this exquisite salad as a light lunch or as a side to your next dinner.

This light and tangy seafood salad is perfect for summer alfresco dining. We used ling fillets for this recipe, but any firm white fish will do the job just as well.

Paper-thin slices of raw beetroot and fennel are a perfect match for tender, flaky salmon in this healthy, tasty dish. Equally fine as lunch or a light dinner, just add some potatoes or rice if you want something more substantial.

This prawn and sweet chilli salad ticks all the boxes. It's full of fresh and healthy ingredients, it looks beautiful on the plate and it is full of those zingy Asian flavours that compliment seafood so well.

This simple salad is well-balanced and completely delicious. Top tip: after placing lamb in preheated pan don't move it until it is well sealed (at least 3 minutes) as the water released when you move the lamb will make it stick to the pan.

For shallow-frying, use enough oil to reach half-way up the food; cook the prawn until brown and crisp, then turn over and cook the other side. Their texture will contrast beautifully with the avocado.

This brightly coloured lamb salad tastes just as good as it looks. Make sure you rest the lamb for at least 10 minutes for a perfectly moist and tender result.

Textural, substantial and with an earthy flavour, pearl barley is an incredibly versatile grain that can be used in soups, stews and salads. It’s also packed with nutrients and low in kilojoules.

Seafood salad does not have to be accompanied by mounds of mayonnaise. Try our prawn, scallop and asparagus salad with ginger dressing for a light, fresh and zingy alternative. For best results, serve with a crisp chardonnay.

Served with shoestring fries, this crisp salad with deep-fried eggs and hot sliced chilli makes a tasty, sophisticated lunch or light dinner.

This lightly spiced fennel and tomato couscous salad makes a lovely lunch or side dish.

Za’atar, a blend of roasted dry spices, is easy to make, but a prepared mix of sesame seeds, marjoram, thyme and sumac can be purchased in Middle-Eastern food shops and delicatessens. Try it sprinkled on your morning toast that’s been spread with softened feta cheese or ricotta. Note

You can use smoked paprika in place of sweet if you prefer a darker flavour to your lamb.

Ranch is a creamy, onion-flavoured dressing usually made from mayonnaise and either buttermilk or sour cream. Use caesar dressing, if you prefer. Note

Pickled plum puree, also known as umeboshi puree, is made from plums (ume) slowly pickled in salt, with Japanese mint (shiso) added for colour and flavour.

The tart, exotic flavours in the salad are enhanced by the creamy, nuttiness of the fried halloumi cheese. A wonderful combination.

The sweet, savoury, sticky and thick teriyaki sauce is a staple of Japanese cuisine. It compliments chicken, fish and meats equally well. Team it with a light and fresh udon salad and you have a perfect light meal.

Delicious triangles of lamb kibbeh piled high with bright and refreshing tomato, pomegranate and feta.

A simple mix of spicy chorizo, vinegary artichoke, sweet capsicum and fresh tomato and leaves, this flavourful salad is a perfect side for a summer barbecue.

Ready-made tzatziki is available from the refrigerated dip section of large supermarkets.You can also make your own. Note

Tender slices of beef carpaccio match perfectly with a fragrant green papaya salad.

A healthy white bean, corn and avocado salad from Australian Women's Weekly.

Bake pine nuts on oven tray in moderate oven about 5 minutes or until toasted. Note

This risoni and bean salad is robust enough for a light yet satisfying vegetarian lunch, or perfect as a side dish for grilled chicken or steak.

A fresh and fragrant Asian noodle stir-fry from Australian Women's Weekly.

Lamb’s lettuce, also known as mache or corn salad, has a mild, almost nutty flavour and tender dark-green leaves. It’s commonly sold in 125g punnets; you will need four punnets for this recipe. Note

Separate chicken livers into halves by cutting lobes apart. Note