Packed with goodness, this recipe is a great example of how cheese can be part of a balanced diet. There is calcium in the cheese and plenty of Vitamin C in the oranges and spinach too.

Serves 4

1 tablespoon olive oil

1 tablespoon red wine vinegar

1 medium red onion, very finely sliced

2 large oranges

200g (7oz) baby spinach

85g bag watercress

225g (8oz) Shropshire Blue cheese, cut into chunks

50g (2oz) blanched almonds

1. In a large salad bowl, mix together the olive oil and vinegar. Season with salt and black pepper. Add the red onion and stir well.

2. Using a serrated knife, peel the oranges, removing all the pith. Do this over the salad bowl so that you catch all the drops of orange juice. Segment the oranges with the knife to remove all the membrane, adding them to the bowl with the juice.

3. Put the spinach and watercress into the salad bowl. Toss together to coat in the dressing. Add the chunks of Shropshire Blue cheese.

4. Toast the almonds, either under the grill or in a heavy-based frying pan, until they begin to brown lightly. Tip onto the salad whilst hot and serve immediately.

Cook's tip: Blue Stilton or White Cheshire can be used as alternatives to the Shropshire Blue used in this recipe.