GUT-FRIENDLY CHICORY WITH BLUE CHEESE & WALNUTS

THE chicory and walnuts in this salad contain gut-friendly soluble fibre. Known as a prebiotic, soluble fibre helps the gut bacteria in the colon produce vital nutrients and protects the lining of the gut. This salad makes a good starter, and will help to stimulate the digestion before the main meal. Serves 2 Per serving: Cals 335 Protein 9g Fat 29g Fibre 3g Carbs 8g 20g walnuts, roughly chopped 2 heads chicory, red or white Good handful rocket, or mixed rocket, watercress and young spinach leaves 1 ripe but firm pear (about 125g), quartered, cored and sliced 65g soft blue cheese, such as Roquefort FOR THE CIDER VINEGAR DRESSING 1 tbsp live cider vinegar 2 tbsp extra-virgin olive oil TOAST the walnuts in a small frying pan over a medium heat for 2-3 minutes, or until brown in places, shaking the pan occasionally. Tip on to a board. Trim the chicory and cut 6 thin slices from the root end, then separate the leaves, cutting any that are particularly large in half lengthways. Wash the leaves and drain well. Arrange the chicory in a serving dish and scatter the rocket and pear over the top. Cut the cheese into small pieces and dot on top. Roughly chop the walnuts and sprinkle over the salad. To make the dressing, combine the vinegar and olive oil in a small bowl, season with sea salt and ground black pepper, and whisk until combined. Pour over the salad and toss before serving.

COOK’S TIP

THE dressing contains 66 cals per tablespoon. Feel free to add it to a different salad but don’t forget to add the extra calories.

5:2 NON-FAST DAYS

SPRINKLE the salad with an extra handful of walnuts and serve with a couple of thick slices of warmed wholegrain bread with olive oil for dipping. Or you could have this as a side to another dish.