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Seven Salad Rules
Written By: Dr. Anastasia Halldin - healthymamainfo.com | Issue: 2018/08 - August
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When you think “salad,” do you visualize a boring pile of vegetables? Or do you imagine the same salad that you eat day after day, because you don’t really know how to create anything new?
There are seven basic rules to creating a good, healthy salad. Once you are familiar with these, you can let your creativity flow and easily create the super-salad you always wanted.
The Salad Rules:
1. Pick your greens. Kale, lettuce, spinach, arugula: familiarize yourself with the various greens and the flavor profiles they create. Simply changing the greens changes the whole salad!
2. Pick your veggies. Cucumbers, tomatoes, celery, beets, carrots, radishes, even jicama, broccoli florets or zucchini. Experiment with finely diced or coarsely chopped veggies to see what works better for you. Make sure to cover the rainbow of colors – the more colors you have in your salad, the more nutritionally dense it is.
3. Pick your main protein: chicken, tuna, tofu (baked or natural,) hard-boiled egg, or beans, chick peas or even a scoop of cooked quinoa.
4. Pick something crunchy: croutons, almonds, walnuts, pecans, sunflower or pumpkin or sesame seeds, etc. You can use natural or roasted nuts and seeds. The crunchy factor really makes the salad pop.
5. Pick something oily, to balance the crunch. Avocado is great, but you can also choose cheese. Goat cheese and feta cheeses work well.
6. Pick the little details. Like accessories to a ball gown, little details matter a lot in a good salad. Try herbs, such as parsley or basil. Or, try something sweet, such as cranberries (dried) or raisins or apple or strawberry slices. Blueberries work, too and so do raspberries. Maybe, some onions or garlic? Seaweed flakes? Chia seeds? Flaxseed?
7. Dressing. Commercially sold dressings tend to be rich in preservatives and artificial ingredients. I think the best salad dressing is a mixture of cold-pressed organic extra virgin olive oil with some cold-pressed organic flaxseed oil and possibly a bit of lemon or orange juice. Maybe, a bit of Braggs or some sea salt. Sometimes, apple juice works well with the oil.
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