Dietitian shares her five secrets to the perfect salad

Dietitian shares her five secrets to the perfect salad – and the delicious summer recipe she loves most

  • Dietitian Jaime Rose Chambers shared the five secrets to the perfect salad
  • The expert said to make a salad filling, you need to have carbs, fat and dressing
  • Jaime explained she always makes sure to include protein and good fats in it
  • She shared her favourite tuna and egg option for the new spring season 

A dietitian has shared her five secrets to the perfect salad, and revealed her favourite recipe to make when the weather heats up.

Jaime Rose Chambers, from Sydney, said many people think they don’t like salads because they don’t put enough effort into making them.

But provided you follow a few ground rules, you should be able to make yourself a dish that is both delicious and healthy.

‘The way I put my salads together is a “more is more” kind of philosophy,’ Jaime told FEMAIL.

‘The more variety of healthy ingredients you put into your salad, the better it will be for you and the less likely you are to reach for a biscuit or sugary treat come 3pm.’

A dietitian has shared her five secrets to the perfect salad, and revealed her favourite option to make when the weather heats up (Jaime Rose Chambers pictured)

1. Opt for a rainbow of colour 

To start with, Jaime said you absolutely must get over the idea that salad is lettuce, tomato and cucumber.

‘Mix up your ingredients and go for a rainbow of colour,’ she said. 

‘I start with a leaf base that I have around, so that might be baby spinach or crunchy cos lettuce or red and white cabbage.’

Following this, the dietitian adds ‘any and all’ salad vegetables she has lying around. 

Some of Jaime’s faovurites include carrot, tomato, cucumber, capsicum, beetroot and sprouts.

In addition to this, she said she often likes the ‘crunch and bite’ of a fermented vegetable, so Jaime might add some pickled red cabbage or sauerkraut or dill pickles. 

That way, she has a perfect healthy base to build on.

Jaime Rose Chambers’ favourite salad 


One cup mixed salad leaves

Half a small carrot, thinly sliced

Jaime shared the recipe for her favourite tuna salad (pictured) on Instagram

1/3 of a Lebanese cucumber, thinly sliced

1/4 of a red capsicum, roughly chopped

Six cherry tomatoes, halves

One mini can of sweetcorn, drained

1/2 a small avocado, peeled and diced

Three dill pickles, roughly chopped

One egg, pre-boiled, cooked and roughly chopped 

95 grams tune in oil, partially drained

Two teaspoons of whole egg mayonnaise 

Extra Virgin olive oil

Half a large lemon

Sea salt

Freshly cracked pepper


1. Add all vegetable ingredients to a bowl, including the sweetcorn kernels and avocado. 

2. Top with the chopped egg.

3. Pour the tuna into a small bowl and mash roughly with one teaspoon of mayonnaise, place on top of the salad.

4. Drizzle one tablespoon of olive oil and the juice of a lemon over the salad. Season with sea salt and pepper.

Source: Jaime Rose Chambers  

‘Good fats from dressing help to absorb the fat-soluble vitamins in the veggies and the acid may help with digestion,’ Jaime said (one of her salads pictured)

2. Add protein

The second step to the perfect salad is a protein source.

‘For me, the protein is often a bit of leftover chicken or tinned salmon or tuna,’ Jaime explained.

‘The protein is what is going to keep you full and satiated over a number of hours.’

3. Don’t avoid carbs

Many people who are trying to be healthy and eat salads think they need to avoid carbohydrates.

But Jaime said you should absolutely never scrimp on carbs, as otherwise you will end up feeling ‘pretty hungry, pretty quickly’.

‘I love a mini can of sweetcorn kernels or chickpeas, or a few wholegrain crackers on the side,’ Jaime said. 

‘Other great options could be leftover roasted vegetables, brown rice, barley or quinoa. You can also use four bean mix or another pantry staple.’

4. Think about texture and add fats

‘Think about texture with your salads,’ Jaime said.

‘You’ll get soft from the leaves and potentially a fat source like avocado and crunch from toasted nuts or seeds, then chewy from cooked fish or chicken.’ 

She added: ‘My favourite fats are avocado, nuts and seeds.’ 

5. Don’t skip the dressing

Finally, a salad will never taste good unless you add dressing.

‘A dressing made with extra Virgin olive oil and acid (lemon juice or vinegar) and a little bit of salt can make even the most boring of vegetables taste amazing,’ Jaime said.

‘Plus, those fats help to absorb the fat-soluble vitamins in the veggies and the acid may help with digestion.’    

To find out more about Jaime Rose Chambers, you can visit her Instagram page here

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