Salad Basics – “A Salad A Day Keeps The Doctor Away”

Salads offer a multitude of health benefits, making them a fantastic choice for staying healthy. Packed with a diverse array of fresh vegetables, leafy greens, and nutrient-rich ingredients, salads provide a concentrated dose of essential vitamins, minerals, and antioxidants crucial for overall well-being. The high fiber content supports digestion and weight management, while the hydration from water-rich vegetables contributes to overall health. Additionally, the versatility of salads allows for customization, making it easy to meet individual taste preferences and dietary needs. Whether aiding in heart health, promoting skin vitality, or supporting mental well-being, salads stand out as a delicious and nutrient-dense option that embodies the principles of a wholesome and balanced diet.

Salad 101

The Base

Lettuces:

• Iceberg lettuce
• Romaine lettuce
• Butterhead lettuce
• Red leaf lettuce
• Green leaf lettuce
• Boston lettuce

Dark Leafy Greens:

• Spinach
• Kale
• Swiss chard
• Arugula
• Collard greens
• Mustard greens
• Turnip greens
• Watercress
• Beet greens

Mixed Greens:

• Spring mix
• Mesclun mix
• Power greens mix (blend of kale, spinach, and chard)

Vegetables:

1. Tomatoes
2. Cucumbers
3. Bell peppers (various colors)
4. Red onions
5. Radishes
6. Carrots (shredded or sliced)
7. Celery
8. Cherry tomatoes
9. Broccoli (raw or blanched)
10. Cauliflower (raw or roasted)
11. Zucchini (sliced or spiralized)
12. Cherry or grape tomatoes
13. Avocado
14. Artichoke hearts
15. Asparagus (blanched or roasted)
16. Beets (roasted or grated)
17. Brussels sprouts (shaved or roasted)
18. Snow peas
19. Snap peas
20. Mushrooms (sliced or marinated)
21. Red or yellow cherry tomatoes
22. Corn kernels (fresh or roasted)
23. Green beans (blanched or steamed)
24. Jicama (julienne or cubed)
25. Pickles or pickled vegetables
26. Radicchio
27. Water chestnuts
28. Hearts of palm
29. Cabbage (shredded)
30. Olives (green or black)

Whole Grains – Best way to bulk up a salad and it becomes a complete meal.

1. Quinoa
2. Brown rice
3. Farro
4. Barley
5. Bulgur
6. Wheat berries

Plant-Based Proteins:

1. Chickpeas (Garbanzo Beans)
2. Black Beans
3. Lentils
4. Tofu
5. Tempeh
6. Edamame
7. Quinoa
8. Nuts (Almonds, Walnuts, Pecans)
9. Seeds (Pumpkin Seeds, Sunflower Seeds, Chia Seeds, Hemp Seeds)
10. Vegan Cheese
11. Avocado
12. Vegan Deli Slices
13. Hummus
14. Nutritional Yeast
15. Sprouted Legumes

Fruits:

1. Strawberries
2. Blueberries
3. Raspberries
4. Blackberries
5. Apples (sliced or diced)
6. Pears (sliced or diced)
7. Grapes (red, green, or black)
8. Mango (sliced or diced)
9. Pineapple (chunks or rings)
10. Kiwi (sliced)
11. Oranges (segments or supremes)
12. Grapefruit (segments or supremes)
13. Peaches (sliced or diced)
14. Nectarines (sliced or diced)
15. Cherries (pitted)
16. Watermelon (cubed)
17. Cantaloupe (cubed or balled)
18. Honeydew (cubed or balled)
19. Figs (fresh or dried)
20. Kiwi (sliced)
21. Banana (sliced)
22. Plum (sliced or diced)
23. Papaya (chunks)
24. Berries (any combination of strawberries, blueberries, raspberries, and blackberries)
25. Pineapple (chunks or rings)

Herbs:

1. Basil
2. Cilantro
3. Parsley (flat-leaf or curly)
4. Mint
5. Dill
6. Chives
7. Tarragon
8. Thyme
9. Rosemary (finely chopped)
10. Sage (sparingly, as it has a strong flavor)
11. Oregano
12. Marjoram
13. Cilantro
14. Arugula (while often considered a green, its peppery flavor is herb-like)
15. Scallions (green onions)

5 Basic Dressings Recipes

1. Classic Balsamic Vinaigrette:
   • 3 tablespoons balsamic vinegar
   • 1/2 cup extra-virgin olive oil
   • 1 teaspoon Dijon mustard
   • 1 clove garlic, minced
   • Salt and black pepper to taste
2. Lemon Tahini Dressing:
   • 3 tablespoons tahini
   • Juice of 1 lemon
   • 2 tablespoons water
   • 1 tablespoon maple syrup
   • 1 clove garlic, minced
   • Salt and pepper to taste
3. Maple Mustard Vinaigrette:
   • 3 tablespoons apple cider vinegar
   • 2 tablespoons Dijon mustard
   • 2 tablespoons maple syrup
   • 1/4 cup extra-virgin olive oil
   • Salt and pepper to taste
4. Garlic Herb Vinaigrette:
   • 3 tablespoons red wine vinegar
   • 1/2 cup extra-virgin olive oil
   • 2 teaspoons Dijon mustard
   • 2 cloves garlic, minced
   • 1 teaspoon dried oregano
   • Salt and black pepper to taste
5. Asian Sesame Vinaigrette:
   • 3 tablespoons rice vinegar
   • 1 tablespoon soy sauce or tamari
   • 1 tablespoon sesame oil
   • 1 teaspoon maple syrup
   • 1 teaspoon grated ginger
   • 1 clove garlic, minced

Extras and Crunchy Toppings:

1. Croutons
2. Nuts (Almonds, Walnuts, Pecans)
3. Seeds (Pumpkin Seeds, Sunflower Seeds, Chia Seeds, Sesame Seeds)
4. Crispy Chickpeas
5. Dried Fruits (Cranberries, Raisins, Apricots)
6. Vegan Cheese
7. Avocado Slices
8. Homemade Granola
9. Tortilla Strips or Crushed Tortilla Chips
10. Coconut Flakes
11. Sliced Radishes
12. Pomegranate Arils
13. Cucumber Ribbons
14. Pickled Vegetables (Onions, Carrots, Beets)
15. Crushed Ramen Noodles
16. Quinoa Crispies
17. Fried Shallots or Onions
18. Herbed Croutons
19. Sliced Almond-Stuffed Dates

Salads can be exciting! Think of them like a blank canvas where you can get creative. There are so many choices, making each salad a unique and dynamic experience. Try different ingredients and combinations to make each plate a special and delicious journey for your well-being.

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