With the warmer weather back again, it's time to ditch the stews and the soups for something cooler and lighter. Fresh salads are a great way to fill our plates and bodies with nutritious, low-kilojoule foods.

Salads need no longer be a plain combo of iceberg lettuce, cucumber and sliced tomato or grated cabbage drowning in mayo. There are many different leaves and fresh salad greens, fruits, nuts, seeds and other tasty ingredients that we can use to build a salad that's filling and packed with flavour, fibre and nutrients.

Start with the base and experiment with new lettuces and vegetables. Try chicory for stronger flavours, romaine lettuce and rocket for a bit of zing or spinach and frilly leaves for milder tastes.

Now, top it off with a mixture of vegetables, fruit and protein for flavour, visual appeal, loads of nutrients and a satisfied stomach.

A few ideas...

Sweet and chewy: Dried cranberries, cherries, apricots, dates, raisins.
Sweet and crunchy: Sweet bell peppers, carrots, green garden peas.
Salty: Anchovies, feta and other cheeses.
Naturally sweet: Cherries, raspberries, blackberries, blueberries, strawberries, mango.
Mild and crunchy: Apple, pear, baby marrow, cucumber, sugar snap peas, baby corn
Nutty: Walnuts, almonds, pecans, pistachios, sunflower seeds, pumpkin seeds.
Mellow and smooth: Tomatoes (Israeli, cherry, Roma), pears, butternut.
Sharp or spicy: Chillies, red or purple onions, a few crumbles of blue cheese or extra sharp cheddar.
Hearty: Lean meat, tofu, beans, chickpeas.

Experiment with contrasting or complementary flavour combos, like a mild lettuce with toppings that are sweet, mild, nutty and salty, or a peppery lettuce plus a few mild or mellow toppings and a sharp one to keep it interesting.

Salads make a tasty side dish or an entire meal, with loads of flavour potential.