Wednesday, November 5, 2014

Salad: It's what's for lunch

SALAD

Is this what comes to mind??
Iceburg lettuce?

Guess what? Salad doesn't have to be boring! We eat salad everyday for lunch at home. Look at some of ours:

(Topped with salsa, avocado, and corn!)

(fire roasted corn and fennel!)

(watermelon radish!)

(topped with hummus!)

(marinated tempeh, sunflower seeds, and pumpkin seeds!)

(lots of sprouts!)



Pretty colorful, no? I'm going to list suggestions of what you can put in your salad and what kinds of toppings to add, as well as where to find some great salad dressings!

HOW TO MAKE A DELICIOUS AND HEALTHY SALAD:

First, get out a BIG bowl!

Salad greens (don't just use one!):

Romaine lettuce
Arugula (a bit spicy)
Swiss Chard (try rainbow for color)
Kale-all kinds (can be a bit bitter or tough, depending on the type)
Any other lettuce types (find different types here)
Mizuna (a bit spicy)

Additional vegetables:

Carrots
Celery
Cucumber
Tomatoes
Bell peppers (all colors)
Radish (I love watermelon radish! Try Daikon radish for a milder flavor)
Onions

More unusual additions:

Cooked OR raw beets (adds sweetness)
Corn (I like fire-roasted, but raw is delicious too)
Sprouts (any kind, you can grow your own)
Fennel (has a licorice flavor)
Roasted red peppers
Broccoli florets (bite sized)
Cauliflower (try purple cauliflower for color!)
Olives
Capers
Hearts of Palm (sliced)

Toppings for additional flavor/protein/crunch:

Cubed tempeh (I like to marinate mine in a chili sauce overnight)
Cubed tofu
Black beans
Garbanzo beans
Edamame (soybeans)
Pumpkin seeds
Sunflower seeds (I use raw)
Avocado
Grains (add a scoop)-
     Brown rice
     Quinoa
     Millet (nutty flavor)

My favorite dressing: A big scoop of hummus on top of the salad, topped with red wine vinegar, garlic powder, onion powder, and salt. Mix it all into your salad!

Other "dressings":

One scoop of hummus mixed with one scoop of guacamole or mashed avocado

For a Mexican style salad, top with salsa, black beans, and corn, with chopped raw hot pepper!

Massage some avocado and lemon juice into your salad, add cayenne for a kick

Try a new vinegar: fig, balsamic, red wine, apple cider, raspberry!!!

A few places to find tasty dressing recipes:





Forks Over Knives book has great dressings

Here's a super easy salad recipe for you:

Quinoa Salad

3-4 cups cooked quinoa (I used red, but any will do)
1/2 avocado
1/2 cucumber, chopped
2 small tomatoes, chopped
2 ribs celery, chopped
Juice from 1 lemon (or to taste)
Salt/Pepper to taste
Garnish with fresh parsley (optional)

Mix quinoa with vegetables. Add avocado and lemon juice and stir it in well, so the avocado is mashed up. Add salt/pepper. Top with parsley, if using. 

Now go make an amazing salad!! What do you love to put in YOUR salads??

Eat smart,
T.

2 comments:

  1. Great recipes Tanya! So colorful and healthy! What restaurant have you had the best kale salad? Remember to add it to your Besty List! http://www.thebesty.com/eatingkale

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