(Serves 4)

• 250g fresh cherries, pitted

• ½ cup red wine vinegar

• ¼ cup water

• 1 tablespoon brown sugar

• A few whole black peppercorns

• 1 bay leaf

• 4 thyme sprigs

• 4 medium potatoes, cut into 1cm thick rounds

• Pinch of salt

• 4 cups mixed salad leaves

• 8 thin slices smoked ham, torn into ribbons

• 1 small red onion, sliced thinly

• ½ cup roasted walnuts, roughly chopped

Dressing (makes 1 cup dressing)

• 2 tablespoon lemon juice

• 1 tablespoon Dijon mustard

• 1 tablespoon honey

• 2 tbsp pickling liquid (from the cherries)

• ½ cup extra-virgin olive oil

1. Pickle the cherries

   Warm vinegar, sugar, peppercorns, bay leaf and thyme in a small saucepan until the sugar dissolves. Add cherries, take off the heat, and let cool completely so they stay plump. Remove bay leaf and thyme. Keep chilled until needed.

2. Shake up the dressing

   Whisk lemon juice, mustard and honey in a small bowl. Stream in olive oil, then add 2 tbsp cherry pickling liquid for a sweet-tart lift. Season to taste.

3. Cook & dress the potatoes

   Place potatoes in a pot of cold, salted water. Bring to the boil and cook 12–15 minutes until just tender. Drain well and let steam off for a minute. Spoon over 2–3 tablespoons of the dressing while the potatoes are still warm so they absorb the flavours. Allow to cool slightly.

4. Build the salad

   Divide lettuce and dressed potatoes between bowls. Tuck in the smoked ham, then scatter over red onion and walnuts. Spoon over the glossy pickled cherries and drizzle with dressing.

Snapshot!

This bowl comes in at 1883kJ, with 17g protein, 31g total fat (mostly heart-healthy fats 13g MUFA and 10g PUFA) and just 4g saturated fat.

Carbohydrates sit at a moderate 22g, supported by 5g fibre to help keep blood sugars steadier. Naturally occurring sugars from cherries and potatoes contribute 13g.

Sodium stays moderate at 503mg, which is on the lighter side for a dish using cured ham.

What it means on the plate

You get a satisfying mix of textures, warm potatoes for gentle carbs, crisp greens, juicy pickled cherries and savoury ribbons of ham. The fibre + healthy fats + protein work together to slow digestion and keep you fuller for longer, while the modest sodium and low saturated fat help keep this salad heart-smart. The varied plant foods support gut health and seasonal eating without overloading the plate.

Food group balance → A nourishing, feel-good mix of plants, smart carbs and lean flavours.

• Vegetables 1.4 serves (lettuce, potatoes & onion)

• Fruit 0.5 serves (cherries)

• Protein 1.1 serves (ham & walnuts)

CWJ Takeaway

A festive, feel-good salad that delivers balance in every bite. Smart carbs, colourful plants, heart-friendly fats and just enough ham for smoky flavour without the salt blowout. Perfect for heart health, diabetes balance and early CKD. Seasonal, satisfying and deliciously doable, exactly the kind of joyful bowl you want in summer.