Fixin' to Make a Salad

I am a self professed salad-a-holic.  I cannot get enough of the stuff.  Bring it on today, tomorrow and forever.  I just can't ever get over how one new ingredient can change the entire taste of the salad.  I rejoice in salad! I am on a never ending quest to find yet another killer salad.  It is a wonderful way to live.

Often, however, I don't have a recipe to go by.  I just do the seek, chop, and throw method.  Seek out what I've got in the fridge, chop it up, then throw it in the bowl.  That means that any given time, I typically have some key ingredients to make a tasty salad.  When I'm out of milk, I can last for a few days.  No cereal?  No problem.  No spinach?  Now, THAT'S  a state of emergency.  I drop everything and high tail it to the grocery store.

I have complied a general list of staples for the making of a great salad.  This list is completely based on my tastes.  In my opinion, a great salad has some/all of the following:

dark leafy greens

tons of vegetables
fruit

cheese

nuts

lean protein

great dressing

DARK, LEAFY GREENS

I start with a base of dark leafy greens.  I prefer romaine lettuce and baby spinach.  Other options are red leaf lettuce, arugula, swiss chard, mustard greens, etc.  The greener the better.  With this foundation alone there are Vitamins A, C, and K, folate and iron.  Just be sure to steer clear the lettuce that is essentially solid air:  iceburg.  No nutrients in there. 

VEGETABLES

Chop, chop, chop.  The veggies typically buy every week tomatoes, peppers, cucumbers, celery, sweet potatoes, carrots, avocado.  I like to overload on the seasonal veggies when their time rolls around (I currently am in asparagus gorging season).  Vegetables are so nutrient dense and so low in calorie -- there is really no limit on these gals (minus the lovely avocado.  You've got to measure out those).  Are you a volume eater?  Here's your volume, sister!

FRUIT

Now that the weather is thankfully changing I find myself craving light, sweet salads.  I love throwing in different fruits into my salad.  Again, high in nutrients, high in flavor, but low in calorie.  You just can't beat some nice grapes in a salad, I'm sorry.

CHEESE

This is one of the best parts for me:  a stab of flavor from a great cheese.  The are three of my favorites,  however I sometimes will chop up a few cubes of swiss cheese or even slice up one of my kids' string cheeses to throw in there.  Yes, there are some serious calories lying in these cheeses  so be sure to measure them out every time.  I still measure my 1 or 2 tablespoons everyday.  I just can't seem to eyeball these portions accurately.

NUTS

Nuts are my reward.  I don't throw nuts in every day, but every so often I'll throw in a tablespoon or two.  Sunflower seeds, soynuts, and pine nuts are also favorites of mine.  If I haven't gotten my flax seed dose for the day, I may sprinkle a tablespoon of that in my salad.  These are very high in calorie, but taken in small portions add so much of the healthy, needed fat in our day.  Don't be afraid of these, they just need to be enjoyed in small doses.

LEAN PROTEIN

Lean proteins will give your salad the lasting power you need so you won't be hungry again in 30 minutes.  I like to vary my proteins every day, because, frankly I get sick of eating the same meats every day.  I use a lot of beans and egg whites, as well as using the left over chicken from the night before.  I am joining the ranks of tofu eaters (great source of protein!) and when I find some winner tofu ideas, I'll be sure to pass them on!  Again, measure out your portions.

DRESSING

Yes, yes, yes.  Drizzling a healthy oil, some lemon juice, and spices on a salad is the best way to go to top off your salad.  I'm just not digging that (yet).  Sorry, folks, I've got to have a little more zing.  These salad dressings pictured are rarely used around here, but are for emergencies only.  I much prefer to make my own dressings and store them in the refrigerator for a few weeks (that way I avoid the high fructose corn syrup).  Some people reward themselves with a new pair of shoes from Nordstroms, I reward myself with making a new salad dressing.  I also use salsa a lot as a salad dressing.

Voice of warning:  YOU MUST MEASURE YOUR SALAD DRESSING.  Just like the cheeses and nuts, salad dressing can be enjoyed in small doses of 1-2 tablespoons.  We've all seen people at Sweet Tomato assemble their very healthy salad, then demolish it with a cup of Thousand Island.  It's like the horror movie of the salad bar.  Just break out with the measuring spoons and keep yourself honest.  I still do this every day.

So, I'm sure you are out there reading this and saying, "But what about ________________?"  Let us know in the comment section what you can't live without in your salad.  And if you are the nicest person in the world and want to pass on your favorite, amazing, it-changed-your-life salad combo, send it my way anytime!