Horseradish, caraway and dill flavour this tasty Danish-style salad of pickled herrings, apples and new potatoes on a bed of bitter leaves. The dressing is based on low-fat yogurt, mixed with a little mayonnaise for added creaminess. Enjoy the salad for a fast midweek supper.
Instead of the horseradish dressing, use the horseradish-flavoured variation of Basic creamy dressing. * Make a smoked mackerel and potato salad. Use 3 sliced ripe plums instead of the apples (omit the lemon juice), and 1 finely chopped red pepper instead of radishes. Serve on radicchio leaves (omit the chicory and walnuts) and top with 400 g (14 oz) smoked mackerel fillet, skinned and flaked into pieces. * For an Indian-style chicken and potato salad, use 400 g (14 oz) cooked skinless boneless chicken breasts (fillets), cut into strips, instead of the cured herrings. Flavour the dressing with 2 tsp mild curry paste instead of horseradish, honey and caraway seeds. With the cooked potatoes, add 1 peeled, stoned and diced mango, 2 sliced celery sticks and 4 finely chopped spring onions (omit the apples, radishes and walnuts). Spoon onto a bed of green salad leaves and top with the chicken.
Herring is an excellent source of vitamin D and provides useful amounts of vitamin A and potassium. These nutrients are retained in pickled herring. * Apples contain the simple sugar fructose, which is metabolised by the body slowly, so helping to control blood sugar levels. * Leaving the skins on potatoes and apples adds fibre to the diet, which keeps the digestive tract healthy. It also preserves nutrients found just under the skin.
A, B1, B6, C, folate, niacin * B2, potassium * calcium, iron, zinc