FULL ON SALADS

I remember a time when "salad" meant iceburg lettuce on a saucer with a few wedges of tomatoes and maybe a slice or two of cucumbers on top.  Thankfully, salads came alive with homemade dressings, different vinegars, toasted nuts, roasted vegetables, beans, grains, berries...there was a fine line between a salad and an entree.  

Salads are only as good as their ingredients.  Choose the freshest, brightest vegetables you can.  This may sound obvious, but sometimes I find myself running through the produce section of the market just grabbing what I need.  When you have time, go through the produce section and make sure you are choosing the freshest vegetables with the most vibrant colors.  When choosing your greens, try romaine lettuce, arugula, red leaf lettuce, green leaf lettuce, spinach, etc.  There is a huge selection to choose from....some greens are bitter, spicy, sweet or mellow.  There is a world of flavor in that little leaf.  My go to is romaine mixed with a spring mix, and sometimes some spinach thrown in. Try to stay away from iceburg though, it is basically water without any real nutritional value. 

Now it's time to "top" the greens with different veggies.  Throw in whatever vegetables you like, the more color to your salad the more antioxidants you are feeding yourself.  Cucumbers, red peppers, yellow peppers, orange peppers, broccoli, red onions, mushrooms, tomatoes,  scallions, radishes....the list goes on and on.

Although the salad greens do have protein in them, when having salad as a meal we need to add something more to fill us up and keep us satisfied.  I like to add protein-rich ingredients such as beans, quinoa, and nuts.  There are lots of ways to bulk up you salad bowl.  You can use beans from a can, (make sure you drain and rinse), or beans you simmered yourself that you have in your freezer.  I love all beans, but chickpeas, kidney beans and cannellini beans all hold their shape well when tossed around in a salad.  

Grains are really good thrown in your salad bowl.  Quinoa is great in a salad.  Make a batch to have on hand and throw some in your next salad.  The texture is great and because the grain is so small and absorbent, it extends the flavor of the dressing.  And, remember, quinoa is a complete protein.  

Nuts are another great addition...they give your salad a nice crunch.  Be careful if weight loss is your goal....nuts are high in fat and calories, so use them in moderation.  Don't get me wrong, they are really good for you...in small amounts.  A tablespoon of slivered almonds in a large salad go a long way.

Salads can be truly satisfying meals, the kind that make you lick your plate and hope you have leftovers.  For many of us though, the dressing is our downfall.  Believe it or not, we can pile on the calories and fat by the dressing we are pouring over our salads....more fat and calories in that dressing than found in a burger and fries!!  However, be careful, low-fat dressing are usually full of chemicals and sugar.  If you are buying your dressings, read the label...watch the fat content and please, NO HIGH FRUCTOSE CORN SYRUP.  Try making some homemade dressings...it does take a little extra time, but it's so worth it!  

I have found different flavor vinegars are an inexpensive way to bring flavors to your salad.  Dressings do need acidity, but be careful, it's easy to overdo it with vinegar.  Add small amounts at a time to get a real flavorful taste...it only takes a little bit too much vinegar before you go from Mmmmm to Ewwww.  So, practice with vinegars slowly.

This is a recipe from the book, Appetite for Reduction.  It's simple to make, it's a complete meal, and it's delicious!

EVERYDAY CHICKPEA-QUINOA SALAD

2 cups cooked quinoa

1 small red onion, sliced thinly

4 cups chopped romaine lettuce

1  15 oz can chickpeas, drained and rinsed (or use your own)

Optional add-ins:  shredded carrots, sprouts, basil

1 recipe Balsamic Vinaigrette (recipe to follow)

In a large mixing bowl, mix all the salad ingredients together.  Add the dressing and toss to coat.  Keep chilled in a tightly sealed container for up to 3 days. 

BALSAMIC VINAIGRETTE

1/4 c cashew pieces

2 T chopped shallot

1/2 c water

1/4 c balsamic vinegar

2 t Dijon mustard

1 t agave nectar (or I use honey)

3/4 t salt

few pinches of freshly ground black pepper

First, place the cashews and shallot in a food processor and pulse to get them chopped up.  Then simply add the rest of the ingredients.  Blend for at least 5 minutes, using a spatula to scrape down the sides often and completely until smooth.  It's really important that you blend for the full time, otherwise your dressing may be grainy.  Transfer the dressing to a sealable container and chill until ready to serve.

Note:  This dressing may seem thin at first, but it thickens as it chills.

If you found a recipe that's really good, please share....I love new recipes

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