Make a Salad
Ever wish you could make a quick, easy meal that is highly nutritious and low in calories and fat? Are your taste buds craving a flavor-popping crunch? Salad is always a healthy option. Here are the basic steps to prepare a delicious salad.
Contents
Steps
- Get a bowl and a head of lettuce. Wash the lettuce thoroughly. Break the leaves off, and rub the lettuce under cold water, then dry. To save time, use a bag of pre-washed and shredded lettuce. If you prefer, you may use mixed greens or a more "exotic" bag of salad.
- Romaine, Boston, and red-tip lettuce are splendid options for a salad, as are radicchio, spinach, curly endive, and kale.
- Add vegetables that you like. Wash and chop a few veggies to toss into the salad. Add interesting flavors, such as tomatoes, celery, and herbs (Fresh is best).
- According to one source, avocados, almonds, broccoli, and apples are among the "Top 10" healthiest foods, so consider adding these to your salad.
- Don't add "too many different ingredients" to your salad.
- Healthy options for your salad include:
- bell peppers
- goat cheese
- carrots
- cucumbers
- pomegranate seeds
- mozzarella cheese
- figs
- You can add meat. If you want a salad with extra protein, add chopped pieces of turkey lunch meat or other meats.
- White meat works best in salads, but dark meat is fine.
- If you have leftover chicken or turkey, dice the meat into small cubes, and toss it into the salad. It's a superb way to add protein to your meal.
- Decide to keep the salad vegetarian. Tofu, seitan chunks and walnuts are good options for any meat-free salad.
- Nuts add delicious crunch. Pine nuts, pistachios, cashews, and even peanuts are packed with healthy oils and protein. Almonds may be the healthiest, most protein-rich nut you can add in a salad.
- Orzo or quinoa are splendid options instead of meat. Orzo is a small, seed-shaped pasta that cooks quickly. Quinoa is a grain-like crop, often used as a substitute for rice. Quinoa is healthier, but both are delicious in salad.
- Mix all of the ingredients in the bowl. Add your favorite dressing.
- Serve. It's an easy, healthy and tasty snack, full of crunchy and chewy ingredients.
Make a Simple Dressing
- Salad dressings consist of oil, an acid, and seasonings. The ratio of oil to acid is often 3:1. This means for every three tablespoons of oil, you would use one tablespoon of acid.
- A basic dressing is simple and painless. Mix:
- 6 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 tablespoon any variety fruit jam or jelly (optional)
- For dressings or vinaigrettes, the gold standard of oils is extra virgin olive oil. You can also use canola oil, peanut oil, avocado oil, or sesame oil for Asian-style dressings.
- The gold standard of acids is lemon juice or balsamic vinegar. Also, any citrus juice (orange juice and grapefruit juice) works well with vinegar (apple cider or white wine vinegar).
- Whisk olive oil and lemon juice together (about 30 seconds). Add salt and pepper. Whisk the jam or jelly into the emulsified dressing (optional). Serve!
Tips
- Adding fruit to a vegetable salad - mandarin pieces, pineapple pieces, and cranberries spruces up ordinary salad.
- Make a great salad better by making it visually appealing. Using an odd number of garnishes, increase the height of the salad. Using colorful ingredients helps create a delicious looking salad!
- You can add a variety of toppings to salad. There's an infinite variety of dressings. Also, bacon, shredded cheese, and diced eggs may encourage you to eat more salads.
- Chives, parsley, basil, and oregano are superb salad herbs.
- Be careful chopping the ingredients.
Warnings
- Don't leave salads sitting out too long at room temperature. Always refrigerate leftover salads to avoid getting sick from bacteria such as Salmonella.
Things You'll Need
- Bowl
- Knife
- Cutting Board
- Vegetables you like
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