All About Salads!
March is National Nutrition Month!
And, I’m sharing all about one of my favorite meals (or side dishes)… Salads!
Salads can serve as a great way to get in your veggies and greens as a side dish for your meals. But, you can also turn a salad into the main dish. Think about adding proteins, carbs, and even healthy fats to make a filling meal. First, I’d like to focus on the different types of salads there are, along with salad dressings. Of those listed below, which category does your favorite salad fall into?
Salads:
Tossed Salads – Salads tossed together (Caesar Salad, Green Salad)
Composed Salads – Salads which are skillfully built (Cobb Salad)
Bound Salads – Salads that are bound together in a mass (Chicken Salad, Tuna Salad)
Farinaceous Salads – Salads made up of starches like potatoes, quinoa, or pasta (Potato Salads, Pasta Salads)
Dressings:
Vinaigrette Dressings – Oil and vinegar based
Mayonnaise-Based Dressings
Emulsified Vinaigrette Dressings – Dressings that used an emulsifier to combine oil and water
My favorite type of salad is the tossed salad. I love having the ability to change my dressing and toppings every time I enjoy a salad.
Tossed salads are the most common kind of salad and are prepared by tossing the greens and garnishes (such as tomatoes, onions, or cucumber) in a dressing. A tossed salad uses leafy vegetables such as iceberg lettuce, spinach or romaine. It is important to remember that the greens be dry before tossing. If they are wet, the dressing will have difficulty adhering to the greens causing the dressing to become watered down and generally unenjoyable.
Salads can be garnished with many different ingredients such as nuts, cheese, fruits, and vegetables. At the moment, my favorite toppings are kalamata olives, pepitas (pumpkin seeds), feta cheese, and cucumber. All kinds of dressings can be used including a light oil and vinegar dressing to a hearty hot bacon dressing. These can be store-bought or homemade! Remember to add the dressing to the greens at the last minute. Acid can cause most greens to wilt and become soggy...not very appetizing.
Keep in mind, the more delicate the texture and flavor of the greens, the lighter the dressing should be. Mayonnaise-based and cream-based dressings should be used for more stronger flavored greens, while a vinegar-oil dressing should be used for lighter greens.
Salad Dressing! I want it, and I feel like I need it to bring my salads together.
Of course, you can purchase your dressing from the grocery store with no problem. Just try to make healthier choices. Most times, our usual favorites will have a version with less fat, sugar, and sodium. Like I’ve mentioned before, you don’t have to be perfect, lots of small changes can make a big impact!
I would love for you to consider making your own salad dressing! There are tons of easy and tasty salad dressing recipes out there, shoot, you can even get creative and make your own! But, if you’re not quite that adventurous yet and need a little guidance, here’s one of my current favorites!
Simple Vinaigrette Recipe
5-minute prep time & serves 4!
1/4 cup extra virgin olive oil
2 tablespoons apple cider vinegar
1 1/2 teaspoons honey
1/2 teaspoon Dijon mustard
1/8 teaspoon salt
Dash of black pepper
Combine all ingredients in a jar or any other sealable container. Whisk until mixed well, or seal the container and shake until well mixed.
Once the dressing is mixed well, give it a test-taste and make any adjustments you deem necessary. Too sweet? Add a little more vinegar or olive oil. Too acidic? Add a bit more honey or olive oil.
Use the dressing immediately or store in the fridge for up to 2 weeks in an airtight container. Dressing will separate as it sits, and oil may solidify in the refrigerator. To recombine, let the dressing sit at room temperature before your meal, until the oil melts. Then, shake or whisk vigorously to recombine.
Now, here’s my favorite component to my salads: Toppings! This is the most exciting way to create variety, texture, and flavor for your salad.
In general, all of these toppings are healthy carbs, fats, and proteins. Just remember that TOO much (excess) of even good things can make them not-so-good!
Lean meat of your choice
Tomatoes
Olives (green/black/Kalamata)
Bell peppers
Beans (your choice, drained)
Beets (whole, sliced, or even slivers)
Strawberries/Cherries/Watermelon
Dried cranberries
Carrots
Corn
Apples (diced or sliced)
Cheese (feta, cheddar, goat)
Seeds (sesame, sunflower, pumpkin)
Quinoa
Croutons
Cucumbers
Onion
Nuts (toasted/roasted)
Raisins
Fresh dill
Broccoli
Chickpeas/Garbanzo beans
Mushrooms
This is just to name a few toppings. The list is truly unlimited, based on your preferences and likes!
I hope you’ve enjoyed this comprehensive information I’ve shared about salads, toppings, and dressings!
I’ve created a nutrition guide to help you with topics like I’ve shared here, compiling resources and documents to guide you along your wellness and nutrition journey. You will gain insight into the U.S. Department of Agriculture’s MyPlate initiative, which provides very valuable information on what foods and food groups are necessary for a well-balanced diet. I do not believe in eliminating any one particular food group, as they all have benefits that are necessary for the proper functioning of our bodies.
What the Help Yourself Nutrition Guide offers…
Healthy meal & drink information
Explanation of portion control vs. serving size
The importance of hydration
Recipes & an extensive list of 100-calorie or less snacks
Weekly food diary for tracking food and water intake
Benefits of bright, colorful fruits and vegetables
If you have any questions, I can help you out! Click the link below and just let me know!
