You little Salad-Lover.
Is that a compliment or an insult? Hmm.
Either way, being a salad-lover is often what people associate most with a “healthy” eater. Am I right?
I am one, and I have no shame.
Shocking, I know.
I could probably could eat one everyday without getting sick of it.
Notice I said eat one, not eat the same one everyday.
Is this you?
If so, welcome to Salad Making 101.
We’ll start with Rule #1. And that says a lot, coming from a little lady who hates rules while cooking. But it’s because there really is only one rule.
#1. You’ve got it mix it up. Otherwise you’ll get Salad Burnout {the very serious aversion to making your own salads, in particular. This may or may not include ordering salads at restaurants}.
Those of you who think you don’t like salad, probably have a bad case of Salad Burnout. Or, your concept of salad is wilted old lettuce and some sad carrot shreds, which {quick news flash}, no one likes. You probably learned one or two basic salad recipes and made them all the time on your last “eat healthy/lose a few lbs/this is what healthy people do” sort of kick.
And then, that ended. Because no one can eat the same thing or close to it everyday and be a happy person. And that’s actually a good thing. You need variety in your food, to get access to all the different vitamins, minerals and nutrients.
So. Everyone. It’s time to mix it up. Salads can be great MEALS if you give them a little attention, especially as we head into summer, when everyone craves lighter, refreshing meals that don’t weigh them down. In fact, they can be one of the healthiest meals around, if you let them be.
And no, I’m not talking about the ones loaded with processed croutons and bottled dressing all over it. Yeah. Right. Sorry to burst your bubble if you were happily telling yourself that.
So, how can you change it up?
1. Change Up Your Lettuce:
- Try butter lettuces, green and red romaine, baby or full size spinach, arugula, iceburg, kale, or farmers market varieties. All have very different textures and tastes, and they completely change the salad as a whole.
- Forgo the lettuce completely: some of my favorite salads have happened when I take out the lettuce. This creates more of a deli salad style, like my Chopped Greek Salad. A pro: you can dress the salad and it keeps in the fridge for a few days, making it perfect to bring for lunches or have around as an immediate topping dumped over lettuce for a quick dinner.
2. Add Some Crunch:
- Slivered almonds or other nuts, sunflower seeds, toasted pumpkin seeds, chopped celery, jicama or carrots give a nice satisfying crunch.
3. Vary Your Dressing:
- The easiest way? Switch out your vinegars in your homemade dressing. {You all are making your own right? Bottle dressings = poison. It only takes 30 seconds, I promise and you can make a bigger batch for the week if you want}. Try white wine vinegar, apple cider vinegar {great for digestion}, champagne vinegar, red wine vinegar, fig balsamic, etc. to get a different taste.
- Sarah’s Everything Dressing/Marinade Recipe: 2 TB olive oil + 1 TB balsamic vinegar + 2 tsp dijon mustard + sea salt & pepper.
- Try tomato paste, clean BBQ sauce {read your ingredients} or pureed avocado, instead of the dijon mustard in your dressings to thicken the consistency.
- Add some dried herbs or chopped garlic: Dried herbs or chopped garlic in the dressing can punch up the flavor quite nicely.
- Try lemon, grapefruit, orange or lime juice instead of vinegar for a nice light taste.
- Forgo the dressing completely and use salsa, hummus or white bean dip instead.
4. Add Fresh Herbs:
- There is nothing better than chopped basil on any salad, or fresh mint on a greek or fruit salad. Just try it. It really adds a lot.
- Instead of buying the expensive and small packages of basil at the store, buy a potted basil plant at Trader Joes or any home & garden store. About the same price as the package, and it keeps on giving.
5. Beans, and more Beans:
- So many varieties are great for adding more substance in your salad:
- Try garbanzo beans, white beans, black beans, pinto beans, kidney beans, lentils or black eyed peas. Get crazy.
6. Add Clean Meat or Fish:
- For a heartier meal, add some natural chicken, beef, turkey or lamb (grilled, shredded or ground), or wild fish (grilled or smoked like salmon).
- Your seasonings for your meat or fish can become the center theme for your salad meal. For example, some cumin + garam masala + cayenne pepper transforms ground turkey or beef into a great mexican dish, while grilled steak marinated in unrefined sesame oil and scallions brings a asian-inspired theme to your dish.
7. Avocado It Up:
- It needed it’s own section, for a good reason. Just do it and don’t ask questions. Healthy, satisfying good fat content and the perfect creaminess without any cream.
8. Turn Up the Heat:
- It may sound strange, but adding hot dishes to lettuces like spinach or kale can give you a creamier texture:
- Saute mushrooms {like in the Sauteed Mushroom and Goat Cheese Salad}, vegetables, beans, potatoes/sweet potatoes or lentils with spices and add on top. No need for dressing!
9. Get Cheesy:
- The best way to utilize cheese, in my opinion. This creates creamy little decadent bites throughout your meal. So many varieties to play with as well:
- Goat, feta or blue cheese crumbles and small mozzarella balls work great; or parmesean, pecorino-romano and cheddar varieties are perfect grated over the top. {side note: real cheese is not orange in color. Is milk orange? You do the math.}
- If you can, get some raw milk cheeses. They taste better and digest much better for most people, even those with lactose problems. It’s not a weird or scary thing, all cheeses in Europe are made this way. And they know their cheeses.
10. Keep it Simple:
- All restaurants offer it on their menu, but a simple mixed green salad with fresh lettuce and a clean dressing can be a nice change once in a while. I love butter lettuce or mixed greens with my Everything Dressing, subbing out balsamic vinegar for apple cider vinegar. I could eat bowls of this. {Meaning that I do}.
Need another salad idea?
11. Try twists on old classics, like this week’s Wedge Salad, otherwise know {in my head} as the Wedgie. The Cool Wedgie.
Sorry, I can’t help it.
- Instead of a heavy creamy dressing {which there is nothing wrong with if it’s homemade. I just don’t prefer it personally}; I used my Everything Dressing, and added crumbled gorgonzola on top. With cheese that has such a strong taste, you only need a small amount to get lots of flavor.
The Cool Wedgie {a re-make}:
{Serves 4)Ingredients:
1 Head iceberg lettuce 1 Carton baby tomatoes, sliced 1 Cucumber, seeds scooped out and sliced Gorganzola or blue cheese crumbles (or goat/feta if you don’t like blue varieties)Everything Dressing (see recipe above)
Directions:
1. Cut iceberg lettuce in half from the stem. Cut away stem. Rinse both halves well, keeping them intact. Place face down on the cutting board and slice into equal sized wedges.
2. Arrange wedges on the plates, stacking a few pieces per plate. Sprinkle with tomatoes, cucumbers and cheese and drizzle with dressing. Sunflower seeds can be a great addition as well.
