Building the perfect salad
Is there anything better than the perfect salad? Some might say that the 'perfect cheeseburger' may trump the perfect salad, or maybe the 'perfect piece of apple pie.' I know everyone might have their 'perfect' food item, but until you taste a really perfect salad, you won't understand the appeal.
I'll admit, as a dietitian, I find it my duty to make healthy things taste more decadent. A salad is the perfect opportunity for this. However, I have had my fair share of salads that are anything but perfect. When you waste your time on a tasteless, wilted or dressing-drenched salad, it can make you never want to touch one again. I am here to change your mind on that. A salad is a blank slate for building nutrition, flavor, textures and functionality. When I go through the grocery store or farmers market and see ingredients, I think about how they can combine to make a salad. Once you get to know flavors and textures for ingredients, you can combine them to the perfect salad every time. There are classic combos, such as a Caesar salad, with crunchy romaine, dressing with creamy egg and oil emulsion with salty anchovy, spicy black pepper and crispy and buttery croutons. Or a cobb salad, with crispy & meaty bacon with soft eggs, rich cheese, buttery lettuce and fresh tomatoes. These combinations are just the beginning of endless options for delicious and mouthwatering salads!
Making the perfect salad. What components are you looking for?
Texture- if you have something soft, balance it with something else crunchy, and something else crispy. Or, think of something that "pops" in your mouth, or a nutty bite.
Taste- Choose some items that are more extreme in taste, such as very salty or tart, and then the opposite extreme such as a very neutral bland taste or very sweet.
Cooked or raw- Salads are not just for raw vegetables. You can change a salad completely by adding some roasted vegetables, cooked grains or toasted nuts.
Food variations- Make a salad hearty by adding various components, such as protein through pancetta, cooked eggs, edamame or shrimp. Add cooked grains such as farro or quinoa. Add some soluble fiber through beans, lentils or squash. Don't forget fruits, where you can layer extra antioxidants and freshness.
What about the dressing? A perfect salad is perfected through a perfect dressing. Don't overthink it! Use quality vinegar, fresh fruit juice and cold-pressed oil for the perfect dressing. If you add a lot of flavor with ingredients, the dressing does not have to be overcomplicated. Often all a good salad needs is a squeeze of lemon and cracked black pepper!
Making the perfect, simple, salad dressing. What components are you looking for?
Acid- Use a high-quality vinegar, such as balsamic, white wine or apple cider. Or, you can use fresh lemon, lime or orange juice. Mix things up by adding a splash of tart cherry or pomegranate juice for a splash of sweetness, or add soy sauce, worchestershire, tabasco, fish sauce or other savory item for an umami flavor.
Oil- Choose cold-pressed oils only for dressings. You don't want the heated and oxidized oils that will take away from the freshness of the salad. Choose extra virgin olive oil, avocado oil, walnut oil, flaxseed oil or sesame oil.
Seasonings or other flavors- You can add some extra sweetness through a teaspoon or two of honey or maple syrup. Add flavor with garlic, pepper, turmeric, fresh rosemary or dill.
Creaminess- If you want to make a creamy salad dressing, use plain greek yogurt and/or avocado oil mayo and whizz in a blender or food processor.
Salt- Don't forget to add a fresh pinch of salt! This will bring out every flavor in the salad.
Some of my favorite salad combinations:
Grilled romaine- Romaine, EVOO, chopped tomatoes, blue cheese, capers and lemon.
Strawberry, Basil and Arugula- Strawberries, arugula, fresh basil, goat cheese, toasted walnuts.
Greek- Chopped romaine and spinach, kalamata olives, red onion, chicken, banana peppers, feta, cucumber.
Salmon & Dill- Spring mix, cucumbers, capers, lemon, cooked salmon with dill.
Shrimp & Peppadaw- Grilled shrimp, crunchy romaine and arugula, hard boiled egg, peppadew peppers, toasted pepitas, lemon.
Kale & Apple- Chopped kale, chopped apples, toasted pecans, crumbled gorgonzola, farro and lemon.
Strawberry & Blackberry- Spring mix, blue cheese, toasted pecans, strawberries, blackberries, dried tart cherries, quinoa, and balsamic & honey.
Kale Caesar- Chopped kale, quinoa, capers, nutritional yeast, roasted chickpeas, lemon and anchovy.
Taco- Ground beef, crunchy romaine, black beans, chopped tomato, corn, peppadew peppers, greek yogurt and queso fresco.
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