15 December 2021
Salads are popular because they are so easy, they pair well with almost any type of dish and they are good for you. Health benefits include fiber, which physicians are always telling us to increase, for proper operation of the intestinal track, as well as helping you feel fuller so you won’t be tempted to go for that second piece of pie. Most dark, leafy greens (spinach, the often dreaded kale, collard greens, etc.) have phytonutrients which are being touted to help long term health with antioxidants and chronic disease prevention.
Safety First – Be sure to thoroughly wash all greens before you work with them. For the pre-packaged, be sure to use them by the due date.
Salads have basic components:
- Base
- Body
- Garnish
- Dressing
Even if you are only opening the bag and pouring on dressing, there are a few things you can do to jazz up this side.
- Change cheeses
- Add sweets like dried cranberries or cherries
- Crunch like chopped nuts or croutons
- Experiment with different dressings
Following are some relatively easy salads that can make your dinner seem gourmet.
Greek Salad
Try this with grilled steaks, burgers, or chicken.
Ingredients:
6 leaves romaine lettuce, washed and torn or cut to 1 ½ inch pieces
1 cucumber, peeled and sliced
1 tomato, chopped
½ cup sliced red onion
½ cup feta cheese, crumbled
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
Salt and pepper to taste
Directions:
Combine lettuce, cucumber, tomato, and onion in a large bowl.
Whisk together oil, lemon juice, oregano in a small bowl, or combine in a mason jar, close the lid tightly and shake until combined.
Pour over vegetables and toss until coated.
Top with cheese.
Waldorf Salad
Originally this was only red-skinned apples, celery and mayonnaise served in a lettuce cup. The walnuts came later. Lightly coat the diced apples in lemon juice to prevent darkening (oxidation). Instead of a lettuce cup, just mix it with some chopped greens.
Ingredients
- 6 tablespoons mayonnaise (or plain yogurt)
- 1 tablespoon lemon juice
- Salt and Pepper to taste
- 2 apples, cored and chopped
- 1 cup seedless red grapes, halved, or 1/4 cup raisins
- 1 cup thinly sliced celery
- 1 cup chopped, slightly toasted walnuts
- Lettuce
Directions
Dressing: In a medium sized bowl, whisk together the mayonnaise or yogurt, lemon juice, salt and pepper.
Stir the apple, celery, grapes, and walnuts into the bowl with the dressing. Serve over or with lettuce or mixed greens.
Swiss Salad
When we speak of food in Switzerland, chocolate is probably the first thing that comes to mind. Here is a salad you might try for a change of pace.
Ingredients
2 cups chopped greens
½ cup (2 ounces) shredded Swiss cheese
2 tablespoons chopped or sliced pimento-stuffed olives
1 hard boiled egg, chopped
Dressing:
¼ cup mayonnaise or yogurt
1 tablespoon half and half
½ teaspoon dry mustard
Salt and pepper to taste
Combine everything and toss
