One of the benefits of a salad is that you can always change the ingredients to suit your personal tastes - there are millions of different combinations to try. Start by choosing a base (for example a classic lettuce or something more original, like roasted beets), then add some other vegetables or fruit, cheese or maybe nuts, then enrich everything with proteins (for example chicken, tuna or tofu) and finally season it. If you want, instead of the classic condiments (oil, vinegar and salt) you can use a sauce (for example hummus), to make the salad even more appetizing. Try to think outside the box and don't be afraid to experiment.
Steps
Method 1 of 4: Choose the Salad Base
Step 1. Lettuce is the ideal base for a classic salad
There are several varieties and each will add crunchiness and a sufficient amount of vitamins and minerals to the salad without overpowering the flavors of the other ingredients. Don't forget to wash the lettuce before using it.
- Use a salad spinner to wash and dry the lettuce or simply rinse the leaves under water and then pat them gently with a cloth or kitchen paper.
- You can buy a whole head of lettuce or the leaves already washed and packaged. In the first case, remove the root, wash the leaves under running water and then chop them with your hands or place them on the cutting board and cut them using a clean knife.
Step 2. If you prefer a more flavorful, nutrient-dense base, use kale, rocket, or spinach
If you want your salad staple to be rich in antioxidants, vitamins and minerals, the leaves need to be a deeper green color. Kale, arugula, and spinach are excellent options that will create a substantial base for the rest of the salad ingredients.
- Rocket has a bitter and pungent taste.
- Raw cabbage can be difficult to chew. Choose a variety with soft, thin leaves, such as kale, or remove the stem and center grain from the leaves.
Step 3. Make an Anglo-Saxon style coleslaw as a crisp and colorful base for the dish
Use green and red cabbage. You can buy it already cut at the supermarket or slice it very thin (0.5 cm) on the cutting board. Add the cabbage to the other ingredients as it is or first season it with oil, vinegar and salt and possibly with a teaspoon of mayonnaise.
The most common cabbage is cabbage, green or red, but you can also use bok choy (Chinese cabbage) or kale. Ask the greengrocer for advice on which varieties are in season
Step 4. Use broccoli and the grated carrots for a rich and consistent base.
Use fresh broccoli and carrots instead of pre-cooked or frozen ones and wash them under running water before cutting them. Slice them both thin using the mandolin or knife.
- This is a great option for anyone who doesn't like the texture or flavor of cabbage or lettuce.
- If you wish, you can incorporate one of your favorite thinly sliced vegetables, such as radishes or Brussels sprouts.
Step 5. Use beets for a sweet and colorful base
Beets have a sweetish taste that makes them unique, they are also rich in minerals, fiber and vitamins, including folate and vitamin C. Use them raw for a crunchy base or roasted for a sweet and smoky base.
The flavors of goat cheese and rocket go very well with that of beets
Method 2 of 4: Enrich the Salad Base
Step 1. Use fresh vegetables to fill up on nutrients
Peppers, broccoli, asparagus, carrots, cucumbers, corn, Brussels sprouts, peas, tomatoes, mushrooms and turnips are ideal additions to a salad. Choose the ones you like best, rinse them and cut them into small pieces.
To get as many vitamins as possible, vegetables should be raw, but if you prefer you can steam or roast them to make them softer and tastier
Step 2. Add fresh or dehydrated fruit to enrich the salad with a sweet note
Berries, grapes, apples, oranges, watermelons, avocados, raisins and mangoes are a sweet and wonderful addition to your salad. Moreover, they are rich in antioxidants.
- If you want to use berries or another variety of fruit that cannot be peeled, remember to wash it under water before adding it to the salad. If, on the other hand, you can remove the peel, it is not necessary to wash the fruit.
- Be careful not to overdo the amounts of dehydrated fruit as it can have a high sugar content.
Step 3. Add cheese to make the salad tastier
You can choose from a wide variety of cheeses, including parmesan, feta, mozzarella, goat cheese, spicy gorgonzola and pecorino. Calculate about 30-60g per serving and chop it on top of the salad base.
If the consistency of the cheese allows it, you can also use it grated
Step 4. Increase your omega-3 fatty acid intake with nuts
In addition to being rich in substances that are good for health, dried fruit is tasty and crunchy. The options available to you include walnuts, almonds, pistachios, pine nuts, cashews. In addition to nuts, you can also add seeds, such as pumpkin or sunflower seeds, which contain just as many healthy fats and other essential nutrients.
You can experiment and use dried fruit or salted or spiced seeds
Step 5. Add grains, beans, chickpeas or salad lentils so that it makes you full.
A salad doesn't just have to contain lettuce and other vegetables. You can make it a single dish by adding a small portion of rice, quinoa, couscous, black beans, lentils, peas or any other variety of legumes.
This is also a great opportunity to reuse leftovers. If you have some leftover rice or pasta or another type of cereal in the refrigerator, use them to enrich the salad and avoid waste
Method 3 of 4: Add the Protein
Step 1. Complete the salad with grilled chicken or beef
They are two very versatile ingredients. If you have leftover meat in the refrigerator, you can reuse it when you need to prepare a quick meal. Alternatively, you can grill a chicken or beef steak on the spot and add it to the salad after cutting it into thin strips. Depending on the type of meat chosen, it can be a very economical option to enrich the meal with some tasty proteins.
You can also use leftover roast chicken by shredding it or cutting it into small pieces
Step 2. As an alternative to meat you can use tuna to meet your daily protein requirement
Buy canned or cooked to save time. If necessary, drain it from the oil or water it is stored in before adding it to the salad.
Another very tasty option is to prepare a tuna salad with mayonnaise, celery and pickles
Step 3. Use shrimp if you want to keep calories in check
You can buy them already cooked and simply add them to the salad, or you can buy them raw and sauté them for a few minutes in the pan. Incorporate them into the salad and pair them with your favorite dressing and ingredients for a healthy and delicious meal.
If you purchased frozen shrimp, follow the directions on the package to defrost them safely before adding them to the salad
Step 4. Use tofu if you want to avoid animal products
Try to lightly sear it in a pan so that a tasty crust forms on the outside. Alternatively, you can let it marinate overnight in your favorite sauce to make it even tastier.
- If you intend to fry or sear tofu in a pan, choose the hard and compact type.
- Fresh tofu is soft and crumbles easily, so it's best to add it to your salad without cooking it.
Method 4 of 4: Choose a Salad Dressing
Step 1. Make the dressing yourself for the salad to know what it contains.
Supermarket sauces are convenient and tasty, but if you have allergies or want to avoid additives and preservatives, making your salad dressing at home is the best way to know exactly what it contains. Don't be afraid to experiment - you can range from a simple vinaigrette to a creamy Caesar sauce.
- Make a note of the ingredients and steps to be able to easily replicate your recipes in the future.
- To prepare a vinaigrette you can use 120ml of red wine vinegar, 3 tablespoons (45ml) of lemon juice, 2 tablespoons (30ml) of honey, 240ml of extra virgin olive oil, salt and pepper. Stir or shake the dressing before pouring it over the salad.
Step 2. For convenience you can buy a ready-made dressing
If you don't have the desire or the time to prepare it at home, your trusted supermarket offers you the possibility to choose from numerous ready-made condiments. Read the nutrition label on the back of the package or go with a brand you trust.
Once opened, the sauce should be kept in the refrigerator
Step 3. Use only quality oil and balsamic vinegar if you love simplicity
If you want the ingredients that make up the salad to stand out and not the dressing, simply use a drizzle of extra virgin olive oil and good balsamic vinegar. The olive oil has a light and fruity taste, while the balsamic vinegar is fresh and has a very low degree of acidity.
You can also add salt and pepper to taste if you wish
Step 4. Use a creamy sauce capable of renewing the flavor of the salad
You don't have to dress your salad in the traditional way. You can use a sauce like hummus, guacamole, or tahini to add a creamy element to the salad. Experiment a little to find out which option you like best.
You can try using Mexican hot sauce as well
Advice
- If you're looking to replace sandwiches with salads, but have a hard time changing from day to day, try using the salad as a filling for a wrap. This way the experience will be that of eating a sandwich, but you will ensure the benefits and nutrients guaranteed by the vegetables.
- Experiment and use grilled vegetables (or fruit) in your salads. Grilling or roasting can dramatically change the flavor and texture of a mixed salad.
