The salad has come a long way. Creative concoctions with healthy ingredients.Mix it up! Salads are a great tasting, good-for-you choice.
Tantalizing dressings are more abundant than ever. Restaurants tempt us with tasty versions of traditional and original recipes, while the average grocery store is now devoting more shelf space to several varieties of lettuce and salads-in-a-bag. I am quite impressed with the numerous dressings and ready-to-use produce that make it easy to quickly prepare a nutritious meal.
Here are some useful tips:
- With all the choices available, it is wise to know as much as you can about the ingredients you select. To optimize the healing potential of your salads, always choose organic, natural produce when possible. This is also true for any meats or cheeses you may add.
- Use fresh, not bottled dressings, which are full of artificial substitutes and additives. These will defeat the purpose of the healthy choices you’ve made in the kitchen.
- Balance your salads, don’t overload them with cheeses, meats, and fat-laden dressings, which will negate your efforts to create a wholesome meal.
- Changemix it up! Sample the different varieties of lettuce available. You can choose from different greens and herbs, each one awakening your taste buds with a new and different flavor, as well as providing you with more nutritional value. Variety contributes to a more satisfying and nourishing feeling, and curbs the hunger pains that inevitably lead to mindless snacking. The prepackaged salad mixes make sampling easy and fun. Start by mixing your lettuce of choice with a new variety and see how you like it.
- Keep your portion sizes reasonable. It always seems to amaze me when I order salads in restaurants, they are huge and usually large enough to feed two or three people. Ask for half an order, or put half the salad in a to-go container before you begin eating your meal. This will also prevent overeating.
- Greens are full of nutrients that keep our bodies clean and functioning smoothly.
- Try some of these for a tasty change:
Parsley , For flavor, digestion, and inflammatory conditions
Sorrel , Adds a lemony taste.
Lavender , Great in fruit salads
Dandelion , For cleansing and a diuretic
Chervil , To feel rejuvenated
Detoxologie’s recipes use wholesome ingredients paired with healthy dressings and offer a fun twist to the art of salad-making. We hope you will all enjoy.
Spinach salad with creamy yogurt dressing:
2 cucumbers, peeled and sliced
1 bunch of spinach, purchase in already washed bags or remove stems, wash and dry
3 tomatoes of any variety. Pick something in season or home grown if possible.
1 smell red onion, thinly sliced
2 red bell peppers roasted, seeded, peeled and sliced
1 bunch basil, leaves only, roughly cut
¬º cup walnuts, or your favorite choice of nut, sprouted organic is best
For the salad, tear the spinach into bite-sized pieces. Place in a bowl with tomatoes, cucumbers, onion, and basil and toss well. Add peppers and nuts right before you are ready to mix with dressing.
Creamy yogurt dressing:
1 cup of plain organic yogurt
Juice of 1 lemon
2 tablespoons of olive oil
1 to 2 cloves of freshly chopped garlic
¬Ω teaspoon of organic sea salt
¬Ω teaspoon of freshly ground pepper
Combine everything but the yogurt in a blender and puree until smooth. Add the yogurt and blend briefly to combine.
To serve, pour the dressing over mixed salad and toss to coat evenly.
Santa Fe Chopped Salad:
1 head of romaine lettuce, finely chopped
¬Ω cup of black beans
¬Ω cup of garbanzo beans
2 tomatoes diced and seeded
1 medium cucumber, peeled and diced
¬º cup of organic white cheddar cheese
¬º cup of Monterey jack cheese
1 tablespoon of chopped jalapenos (pickled) , optional
Toss all the ingredients together in a bowl. Drizzle with the mustard vinaigrette and serve.
Tangy mustard vinaigrette:
¬Ω cup extra , virgin olive oil
¬Ω apple cider vinegar (unfiltered)
1 teaspoon imported Dijon mustard
Organic sea salt and freshly ground pepper
Mix the mustard and vinegar together. Slowly whisk in the olive oil until smooth and creamy season with the salt and pepper and serve.
Flower Power salad:
1 cup of alfalfa sprouts
1 cup of broccoli sprouts or broccoli florets that has been sliced thinly lengthways
¬Ω cup of sunflower seeds
¬Ω of mixed edible flowers
¬º fresh mint
1 zucchini sliced thinly lengthways
¬Ω cup baby carrots sliced thinly lengthways
¬Ω fennel bulb halved and sliced thinly
¬Ω cup radishes, sliced lengthways
1 cup celery, outer stalks removed and ends removed, halved and finely sliced lengthways
Creamy mustard dressing:
4 tablespoons of cr√®me fraiche (or sour cream)
2 tablespoons of French mustard
1 ¬Ω tablespoons of extra , virgin olive oil
3 tablespoons of white wine vinegar
Organic sea salt and freshly ground pepper
Mix all the vegetables together in a bowl. Mix the mustard, cr√®me fraiche, and wine together slowly whisk in the oil until smooth and creamy. Drizzle over salad. Mix salt and pepper for seasoning and serve.