7-Step Salad
Ahh, SALAD. When you hear this word do you feel sheer excitement because you love indulging on crunchy, raw vegetables or dread because you know that salads are nutritious but just can’t get over the idea that somehow everything you’ve tried still tastes bland? Wherever your love (or disdain) for salads falls on the spectrum, using this simple 7- step formula is sure to encourage a few unique combinations.
1. Decide sweet or savory?
If you tend to gravitate towards salty, spicy, or straightforward flavors then savory may be your foundation. But if you prefer sweet flavors that may linger a bit after the initial taste, sweet is your thing. Begin thinking creatively about the fruits and veggies, the type of protein, or the dressing you plan to use. You might even want to consider a “salad theme” to help you make informed decisions for the rest of the prep. Would you prefer more of an American Cobb Salad, Asian flavorings, or possibly a bit of Mexican spice?
2. Choose 1-3 greens.
If you’re sticking for a simple salad that is more mild in flavor, Romaine lettuce or another light-colored green is a good choice. For more punch in nutrients, flavor and texture, choose arugula, spinach or kale. Mixing at least 2 different textures of greens is always a fun option. Using at least 1 firm green (romaine, kale) and 1 soft green (arugula, spinach, watercress, dandelion greens) might be a good combination to try as well. For savory salads try using arugula, dandelion greens or watercress - they will add some spice. Use them sparingly until you build up a love for the flavor though, as some can actually be extremely warm in your mouth!
3. Add extra plants!
You can choose whatever you have on hand or make it a point to buy specific foods that you know you want to try incorporating. Often times fruits and legumes (aka fancy name for beans) provide a good bit of texture and flavor. Some great options for savory are: carrots, celery, green peppers, roasted vegetables (such as mushrooms or eggplant), asparagus tips, zucchini, yellow squash, broccoli, cauliflower, avocado, …..the list goes on! For sweets try: raw red pepper, oranges or clementines, roasted red pepper, roasted sweet potato chunks, strawberries, blackberries, dried cherries, raisins, tomatoes, grapes, sugar snap peas, or any other tasty toppings you might want to try!
4. Add crunch.
Nothing says boring like mushy greens doused with dressing. Sunflower seeds, raw pumpkin seeds, walnuts, cashews, almonds, pistachios, crushed crackers or homemade croutons (try gluten free or sprouted bread in the toaster or under the broiler then crushed-nothing fancy) can each add a unique sense of gratification while chomping away. Try as many options paired together as you like!
5. Add a pop of flavor.
While you don’t want to overpower the greens and other veggies, some pops of flavor you might consider: a pinch of red pepper flakes, a pinch of shredded ginger, shredded coconut, chives, green onion pieces, one tablespoon of raw sauerkraut (loaded with lots of good nutrients to help digestion), roasted garlic or even raw herbs (basil, oregano, cilantro).
6. Protein punch.
Expert recommendations (1):
Meat: Beef, Lamb, Pork, Bison, Venison, Elk -opt for grass-fed, non-GMO, or Organic. Limit processed deli meat
Fish: Sardines, Herring, Alaskan Salmon (canned or fresh)
Poultry: Chicken, Turkey- choose Organic or pasture-raised
Plant-Based: edamame beans, black beans, chick peas (or even a dollop of hummus), kidney beans, a small scoop of quinoa, lentils or a tablespoon of chia seeds
7. Time for dressing.
After all of this, you may feel that you’ve made it to the finish line with this salad business; ready to dump some ranch dressing and move on with your meal. But let me challenge you to branch out! Dressings should enhance your salad, not mask the flavors. A salad is a work of art and the dressing should highlight the masterpiece, just the same. In general, look at the number of ingredients in the dressing (less is better), the sodium content and the amount of sugar. If you like to keep it simple, try a blend of oil and balsamic vinegar. Rice vinegars can be found in certain flavors that can be quite palatable as well. When time allows and you want to try something unique, make a tahini or hummus dressing by blending your favorite paste with some olive oil and water until your desired consistency. Yum!
Take steps today to build healthy habits and branch out with your salads.
What’s Next?
For more ideas on creating nutritious salads head to our Aspen Wellness Resources or visit the Aspen Wellness Pinterest boards.
References:
Hyman, M. (2018). Food: What the heck should I eat?New York: Little, Brown and Company.