How to man up a salad

Salad. If the word conjures up images of limp lettuce, flabby cucumbers and watery tomatoes, you're not alone. For far too long, salads have been relegated to the status of unwelcome garnish taking up room on the plate that would be better occupied by extra steak or chips.

Trouble is, steak and chips isn't necessarily your date's first pick off the menu, or guaranteed to have her swooning into your arms as a result of your culinary genius. So is it possible to have the best of both worlds, to create a salad that both satisfies your appetite and yet fulfils the criteria of healthy eating?

The answer is definitely yes, but it's hardly a new idea. There are great dishes from classic culinary traditions around the world that fit the bill, combining protein, flavour and freshness in ways to satisfy the most macho appetite. Here are some favourites for you to try at home, or choose as an alternative next time you're on a hot date.

Not your average Nicoise

This is a French classic, traditionally made with lettuce leaves, blanched green beans, hard-boiled eggs, warm new potatoes and tuna, topped with a traditional French dressing. Give it a modern twist by serving the tuna ‘tataki' style - marinated and seared on the outside, pink and raw in the middle. Delicious!

Ingredients

• tuna - a piece cut from the loin, marinated in soy or teriyaki sauce for a few minutes
• salad - lettuce leaves, blanched green beans, hard-boiled eggs, baby new potatoes (optional), cherry tomatoes

Dressing

• olive oil, light vinegar, Dijon mustard, salt and pepper

Method

Sear the tuna on all sides, then set aside to rest. Assemble all the salad ingredients in a bowl, shake the dressing ingredients in a jar, slice the tuna thinly and arrange on top. Drizzle dressing over, and serve.

Spicy Thai Beef Salad

One of the easiest Thai dishes to make, and even better if you can use a hot grill or barbecue to cook the steak. The combination of peppery rocket, hot chilli, spicy steak and sweet, sour and salty dressing is classic Thai, and very moreish.

Ingredients

• sirloin, rump or fillet steak (preferably lean, all fat removed)
• bunch of fresh rocket or similar green leaves, spring onions, finely sliced cucumber, deseeded and sliced into strips

Dressing

• lemongrass stalk, finely sliced
• 2 red chillies, seeds removed, chopped
• 2 tbsp fish sauce
• 2 tsp palm sugar or jaggery
• lime, juiced, plus zest
• red onion, finely diced
• handful mint leaves, chopped
• salt and pepper, for seasoning
• coriander, to garnish

Method

Season the steak well on both sides, then sear or grill over a very hot flame until the outside is slightly charred, but the inside is still very pink. Set aside to rest.

Mix the lemongrass and chillies with the fish sauce, sugar, lime juice and zest, onion and mint to make a dressing.

Arrange rocket, spring onions and cucumber on a plate, thinly slice the steak and arrange on top, then pour over the dressing. Serve with plain boiled jasmine rice.

Keith Floyd's Indonesian pickled fish

The late, great master of television cookery introduced me to the delights of raw fish through a magazine column, of all places. But it was wonderful then and a real treat today.

Ingredients

• firm white fish, the freshest available
• chillies, deseeded and thinly sliced
• fresh ginger, peeled and thinly sliced
• onion, peeled and thinly sliced
• juice of 1 lime
• rice vinegar

Method

Cut fish into bite-sized pieces and pack into a glass jar with the chillies, ginger and onion. Pour over juice of one lime, top up with rice vinegar, close the lid and shake gently. Put jar in fridge for 3 hours, shaking occasionally. The acid in the lime juice and vinegar ‘cooks' the fish.

Serve with crunchy leaves, chopped mint and coriander, a squeeze of fresh lime juice and plain rice. Raw fish you'll love!

You can do the same thing with scallops, prawns or mussels, or go Mexican and add tomatoes and lemon juice instead of lime, and serve with avocado and corn chips.

The Ultimate Man Salad - Real Steak Tartare

Salads don't get more macho than this - raw steak and eggs. In reality, a well-made tartare is one of the all-time great ways to enjoy beef, and it's surprisingly simple to make. The secret is to start with a fantastic piece of steak.

Ingredients

• prime-quality steak, preferably sirloin, fat trimmed
• onion, very finely chopped
• salted capers
• cornichons or gherkins, chopped
• fresh parsley, chopped
• Dijon mustard
• Tabasco sauce
• Worcestershire sauce
• dash of olive oil
• salt and pepper

Method

Finely chop the steak with a sharp knife, do not grind it in a mincer.

In a chilled bowl, season the steak carefully (the capers will be salty, so don't add too much more salt) and combine with all the other ingredients, then set aside in the fridge for the flavours to develop.

To serve, mould into small patties, make a dent in the top and fill with a raw egg yolk. Serve with rocket or lettuce leaves, toast triangles or ‘frites', fine potato chips.

Scandinavian Potato Salad

• Chunky and filling, a substantial salad full of vitamins and essential omega-3s

Ingredients

• baby new potatoes
• smoked mackerel
• spring onions
• Dressing
• mayonnaise
• Dijon mustard
• yogurt

Method

Cook the potatoes and allow to cool slightly, then cut into halves or quarters. Flake mackerel and add sliced spring onions. Mix mayo, mustard and yogurt to form a dressing, then stir through still-warm potatoes and fish until everything is well coated. Serve warm. Dress with chopped hard-boiled eggs and capers if desired.

Susan's Artichoke and Poached Egg Salad

A satisfying and original alternative to eggs Benedict, low in carbs but packing plenty of protein.

Ingredients

• artichoke bases (fresh, frozen or canned, but not in oil)
• eggs
• smoked salmon
• crunchy leaves to serve
• French dressing (olive oil, Dijon mustard, vinegar)

Method

Cook artichokes as necessary, then cool slightly. Poach eggs in bubbling salted water until cooked but still soft in the centre. Shake together the dressing ingredients.

To serve, line each artichoke cup with smoked salmon, place a poached egg on top, serve on a bed of leaves and drizzle dressing over. Top with snipped chives.