While the joke goes “no great story ever starts with someone eating salad,” many people’s health journeys started that way, as the right ingredients in salads are nutrient-dense, reduce inflammation in the body, and lower the risk of chronic diseases.
And with 90-plus-degree days here with no end in sight, eating something cold is welcomed.
Though the go-to image for most people when they think of salad is a bowl of leafy greens and assorted vegetables, there are lots of varieties out there, including those that don’t have leafy greens (or any vegetables) at all.
In fact, salad has more to do with the salt in the dressing than it does vegetables. It comes from the Latin word “sal,” meaning salt. Back in the days of the Roman Empire, salads were covered in salty, oily dressing (which still holds true today).
Hence why pasta salad, egg salad, three bean salad, rice salad, etc., can claim salad in their title.
In my home, salad night is twice a week — spinach salad to be exact.
It’s an easy no-cook meal, and it’s two less meals I have to think of when it’s time to meal plan every week.
I know some people don’t find salads filling or satisfying as a main dish, but by rotating different toppings (hard-boiled eggs, quinoa, orzo, cashews, and so on), I have yet to be bored of salad night.
Here’s how to boost your salad-building process. Go down this checklist of food groups and make sure you’re not missing anything:
- Leafy greens as the foundation (the darker the color, the more nutrition it has): iceberg lettuce is mostly water, so focus on spinach, kale, arugula, Swiss chard or red leaf lettuce for more nutritional value.
- Vegetable and fruit toppings: get a variety of color for the most nutrition. Between carrots, tomatoes, green/yellow/red peppers, beets, onion, cucumber, mushrooms, apples, berries, citrus and so on, it’s easy to make your salad colorful. Whether fresh, canned or frozen, they all count toward your daily vegetable and fruit intake.
- Grains: barley, couscous, quinoa or brown rice mixed in with your salad, or whole grain bread or rolls as a side dish.
- Protein: salmon, chicken, tuna, hard-boiled eggs, chickpeas, kidney beans, tofu, black beans, sunflower seeds or chia seeds.
- Dairy: cheese can be high in calories, so just sprinkle 1-2 tablespoons of your preferred cheese. You can also use Greek yogurt as the base of a homemade dressing.
And speaking of dressing, make sure not to overdo it, as prepared dressings (especially cream-based ones) can easily surpass burgers or pizza in calories.
If you’d like to make your own dressing, use this guideline:
- 3 Tablespoons acid (lemon juice, rice vinegar, balsamic vinegar, red wine vinegar, etc.)
- ½ cup oil (olive oil, canola oil, etc.)
- 1 Tablespoon seasoning (herbs, spices, Dijon mustard, parmesan cheese, etc.)
Using one ingredient from each category, mix the acid and seasoning in a container with a tight lid, then add the oil.
Shake well.
If you would still rather have something else as your main meal, at least consider a salad as a side dish simply for the health benefits.
Shari Bresin is the Family & Consumer Science Agent for the University of Florida/Institute of Food and Agricultural Sciences Cooperative Extension Pasco County. Pasco County Extension.
RECIPES
We all know the classic potato salad dish, but have you tried sweet potato salad? Here’s a good recipe from University of Maine Extension:
Sweet Potato Salad with Apple Cider Vinaigrette
Makes 6 servings | Serving size: 1 cup
Ingredients
3 large sweet potatoes, peeled and sliced into ¼-inch slices
4 teaspoons olive oil
¼ teaspoon black pepper
¼ teaspoon salt
¼ teaspoon dried thyme
¼ cup scallions, thinly sliced
2 Tablespoons apple cider vinegar or apple juice
Directions
Preheat oven to 400°F.
Place potatoes in roasting pan.
Coat the potatoes with 2 teaspoons of oil, pepper and thyme. Toss well.
Cover pan. (Use aluminum foil; no need for a special pan with a cover.)
Roast 15 minutes or until easily pierced with a fork. Cool.
Toss with remaining olive oil, scallions and apple cider vinegar.
Serve immediately or refrigerate and serve later.
And for a more traditional leafy green salad, try this Whole Meal Salad from Iowa State Extension:
Whole Meal Salad
Ingredients:
2 cups salad greens (romaine, spinach, or mixture)
1 cup chopped vegetables such as cucumber, frozen peas (thawed), onion, tomatoes, carrots, fresh mushrooms or bell peppers
1 egg (cooked and sliced)
1 ounce chicken, beef or pork (cooked and chopped) or 1/4 cup canned beans, drained
1 Tablespoon shredded cheese, chopped dried fruit, or chopped nuts
2 Tablespoons low-fat salad dressing
Directions:
Arrange greens on large plate or bowl.
Add vegetables.
Add egg, meat or beans.
Sprinkle with cheese, dried fruit or nuts.
Drizzle dressing over top.
Published July 03, 2024
