I truly love salads. They are so versatile and healthy and can be as light or filling as you need them to be. They are great for lunch, dinner, or snack. I've even been known to eat them for breakfast. (I know, I'm weird).
A friend asked me for some salad recipes, and the following is my response to her.
Honestly, most of the time I just throw salads together. I try to keep a variety of vegetables on hand and then I just put in whatever I'm in the mood for. I do have some recipes for dressings that are listed at the end, but first I'll just give tips of how I "compose" salads.
The process for an interesting throw-together salad:1- Start with the lettuce/spinach.
2- Decide on the type of dressing I'm in the mood for (creamy or vinegar-based)
3- Add at least 3 types of vegetables (more if I have them on hand) and 1-2 proteins to match the dressing. I'll give you ideas of my preferences of what types of dressings go with what types of toppings.
First, here are some hints to keep it interesting:
Lettuce: I prefer romaine or green leaf. The red (or purple) leaf goes bad too fast and (to me) iceberg lettuce is completely pointless. I buy two to three heads of lettuce each week, cut it up, and then rinse it out and "spin it" in my salad spinner. I have a Tupperware spinner but you can get them just about anywhere (Pampered Chef has a great one :-). I find that having the lettuce already cleaned and ready to go makes me more likely to choose a salad for a quick lunch or dinner. It also keeps it from going bad so quickly. Besides being more cost effective, I also thinking buying it by the head and cleaning it yourself gives you more nutrition from the lettuce than when you buy a bag of salad. (Although it is mostly water, the darker green ones have a lot of vitamins, too.)
Spinach: This is great to throw in with the lettuce to add more texture, flavor, and nutrition. You can add spinach to ANY salad. It does go best with vinegar-type dressings, but even with just plain old ranch, it is delicious. You can get spinach by the bunch and clean it yourself, but I'm kind of lazy so most of the time I just get a huge bag of it at Costco. Even if it goes bad before I use it all, it's much less expensive than buying those tiny bags at the grocery store. You can also chop it up and put it into other dishes (scrambled eggs are my favorite). If I'm feeling especially frugal, I'll chop it up in the food processor and then freeze it in little bags to add to brownies (a 'la Deceptively Delicious).
Toppings:Vegetables: Always keep the standby's on hand: carrots, celery, cucumbers, tomatoes, bell peppers, broccoli, cauliflower, radishes (if regular radishes are too strong for you, try a Japanese radish (called daikon). They look like long, white carrots and have a milder flavor. I've seen them in regular grocery stores, occasionally). And try adding some different textures like jicama, sugar snap peas, beets, canned corn, mushrooms, artichokes, sprouts (you can do these yourself very easily in a quart jar), parsley (a little bit adds a lot of flavor), avocados (guess technically, that's a fruit), cabbage (this can be a salad in it's own right, too).
Fruits: with the right dressing (usually a vinegar-type) fruits like pears, mandarin oranges, strawberries, blueberries, cranberries, pineapple, mango etc give a salad an awesome flavor.
Protein: I try to always add some kind of protein to my throw-together salads. At least one type, sometimes more, depending on how many carbs I've had that day :). Some I like best: Chicken (shred or chop some of the leftovers from last night's barbecue), tuna fish, turkey bacon, fake krab, boiled eggs (keep a few on hand already boiled so you don't have to think about it), canned beans (black, garbanzo, pinto, kidney), edamame, nuts (almonds, sunflower seeds, even peanuts work) cheese (cube it or even sprinkle the salad with shredded). Feta is by far my most favorite salad cheese.
Extras: I really like "chunky" foods so if I look at my salad and it is mostly soft-textured foods (canned beans, cheese, softer vegetables) I'll add some croutons, nuts, or chips to give me something I can chomp on. For some reason, this also makes the salad more filling to me.
Dressing: This is the fun part of the salad. Depending on the dressing, you can totally change the salad. Here are some of my favorites:
Creamy: I guess I'm not much of a creamy salad dressing type of person. There are only two that I like and use regularly
Hidden Valley Ranch: IMHO, the only way to have ranch dressing is to make it from the powdered mix. I buy the mix by the bottle. I can then mix it up with low-fat milk and low-fat mayo. I prefer ranch dressing with the toppings I list as "standbys", though in a pinch, it can be used on just about everything (It's not so great on fruit, tuna or feta).
Creamy Caesar: Ken's Steakhouse brand is my favorite. They make a "lite" version that makes me not feel so guilty. I use this for the standard Chicken Caesar Salad: romaine, chicken, Parmesan cheese, and croutons.
Vinegar base: I don't really like pre-made vinegar dressings (like Italian). They are usually too overpowering on the salad for my tastes. I like to taste the toppings and have the dressing just enhance the salad. Frankly, most of the time if I'm making a salad that I want a vinegar-based dressing on, I'll just drizzle it with a little olive oil and vinegar (or olive oil and lemon juice) and grind some pepper over the top.
Here are some of my favorite recipes.
Greek: (this is from Pampered Chef's "It's Good For You" cookbook) This will dress about 6 servings. For a large family dinner or a potluck, you can mix it all up and toss it together. For individual servings you can mix up the dressing, use what you need, and store any leftovers for later. Serve it over lettuce, cucumber, tomatoes, kalamata olives, drained tuna, crumbled feta. If you want it as a full meal, you can add some cooked pasta (shell or falafel) and you can substitute diced chicken or fake krab for the tuna. I also use this dressing on any kind of salad one would normally dress with Italian dressing.
2 Tbsp lemon juice
1/4 cup red wine vinegar (other vinegar will work)
2 Tbsp olive oil
1 tsp sugar
1/4 tsp oregano
salt and fresh ground pepper (the fresh grind makes all the difference)
Avacado dressing: I got this from Rachael Ray ages ago, but I can't remember the exact proportions from her recipe so I just add the basics and then fiddle with the liquids until it is pourable. It doesn't store well so you should use it all up for one meal. It makes two large servings.
Combine in a food processor (or if you are in a hurry and don't want to have to wash extra dishes, just mix it up by hand in a bowl):
1 avocado
1 Tbsp lemon juice
1 Tbsp red wine vinegar (other vinegar will work)
2 Tbsp olive oil
1 garlic clove
salt and pepper to taste
After it is all mixed together, add more olive oil until it is pourable. You don't want the olive oil to over-power the avocado, though, so if you find you are adding more than an extra tablespoon of oil, just leave it and put it on the salad as-is. This is great on a salad of romaine, cucumber, tomatoes, turkey bacon, and cheese (usually cubed of whatever I have on hand, but it is best with Swiss cheese). I'll also use fake crab instead of the bacon and omit the cheese.
Spinach salad dressing: this is just a poppy seed dressing but it is awesome on a spinach salad and/or any salad with fruit (strawberries, pears, etc). It makes enough dressing for a pot-luck salad, but if you are only making individual servings or enough for a small family, you can store the dressing leftovers in the fridge. Once you've dressed the spinach, it wilts pretty quickly and doesn't store well.
Mix together until sugar is mostly dissolved:
1 cup vinegar (I like a mixture of red wine and white but it also works fine with apple cider)
1 cup sugar
1/4 cup olive oil
Add:
1/4 finely chopped red onion
8 oz sliced mushroom
1 Tbsp poppy seeds
This is best mixed up a few hours (at least) before you plan to use it. Overnight is even better. It gives the mushrooms and onions time to marinate. If you aren't making it for the spinach salad or if you don't like mushrooms, they can be omitted.
For spinach salad: mix together:
bag of spinach (about 12 oz, I think?),
crisp bacon crumbled (turkey bacon is great for lower fat)
4 oz feta cheese (you can also use cottage cheese or ricotta)
1/2 cup craisins
Toss with dressing 5-10 minutes before serving.