How about that salad

How about a salad?


Well for many of us the word salad denotes a bowl of cut greens, sliced tomato, purple

bermuda onion slice, a slice or two of cucumber, a couple of croutons. For many of us this

represents the only form of raw vegetable that we get in our diets. I love food, and wouldn't

consider myself extremely health conscious. My love for food has led me to study nutrition,

at one time which has aided me in my approach to sound nutritional cooking. However I

have always enjoyed a nice salad.


Now common sense tells us that a salad is safe nutrition. I have never polled or asked but it

is probably the first thing that I think of when I consider eating healthy or losing weight. I

am estimating that this is a very common thought process.


With the economy the way it is eating out is not really a realistic option, because of the

money and the added calories. However salads at the house seem to be a hassle, and don't

have the same flare.


What I would like to do is give us a different idea of what a salad is and make it simpler to

have great salads at home. The first thing I would ask you is: What are your thoughts on a

salad bar? If you have never eaten at one I would suggest going to yourlocal grocery store

that has a salad bar there. You can either put together a salad from the salad bar or look at

the ingredients that they have available.


What do you like to have in your salad? Well your options are many and here are some

ideas. Well buy your favorite greens mixture, find a store that sells bulk spring mesclun

mix. Get your standard tomato, and cucumber.


You can stay as simple or get as complex as you want. You have the basics on your plate here

are some options for vegetables you could have in addition to your base. Asparagus, green

beans, snap peas, beets, corn, baby corn, radishes, sprouts, avocado, broccoli, artichokes,

mushrooms. The list is really endless, these vegetables, in most cases, are best blanched and

shocked. Now this could be a hassle, my suggestion is to have them for a vegetable with a

dinner some night and do enough to have leftover. Another option is to use canned, this is

not as beneficial as fresh, nutritionally speaking. My thought is that if it keeps you eating

salads then they are beneficial. Try using low sodium canned vegetables, when available.


Protein options are plentiful as well; grilled chicken, steak, seafood, hot and cold, hard

boiled eggs, and again canned tuna and other seafood options. There is more planning for

proteins, as with vegetables, but you could use the same philosophy, prepare extra for



Cheeses may be thought of as unneeded additional fat calories, and in excess they

could be, but unprocessed cheeses are beneficial to the digestive process and are very

healthful. Grocery stores offer small portions of feta, blue, chevre, fresh mozzarella,

mozzarella, jack, cheddar and the list goes on. These are all nice options to complimenting

your salad.


Then toppings; croutons, chow mein noodles, nuts, raisins, craisins, fresh herbs, composed

salads (potato salad, pasta salad) Your dressing is best made from EVOO (extra virgin olive

oil) which is a healthful fat. Whether you are using Vinegar and Oil, or a dressing try using

one with EVOO. The amount you use should be minimized to what you need to enjoy your

salad, keeping in mind that there are approximately 100 calories per Tablespoon of fat,

which even if healthful adds up quickly.

So, how about that salad?