The season of long days and steamy nights is inching nearer, and with
atmospheric CO2 levels at a 3-million-year high, I suspect it'll be a hot one! Nothing better than a light, refreshing salad to keep you cool as a cucumber, and able to show off your sexy summer body guilt-free. But often, eating a salad sounds boring and you end up having the same old lettuce-tomato-carrot combo that leaves you dreaming of those sexy gourmet salads at your favorite bistro or restaurant...
Fear not! Your days of boring salads are over if you just follow these 5 simple rules that allow you to mix and match to create your own gourmet dish from both fresh ingredients and things that may be lying around in your pantry or refrigerator. Your favorite salad can go from midsummer night's dream to reality in minutes!
Begin with your favorite base of greens and veggies, whatever is in season and looks beautiful in the market stalls. Summer is a great time for tomatoes, peppers, and all sorts of colorful produce -- be adventurous! Once you have your favorite veggies together, time to take it to the next level!
RULE #1: PLAY WITH COLOR
Make your salad visually appealing by making sure to mix and match different colors on your plate. This will also ensure that you hit upon different nutrients and minerals in your dish, something really important if you are trying to make a meal of it. Dark and light greens, plump ripe tomatoes in red, yellow and orange, crunchy carrots, bell peppers of different colors, the purple pink of red onions, black olives, etc. -- make it a rainbow and try to get at least 5 different colors in your bowl!
RULE #2: ADD SOME PROTEIN
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| Play with different protein combos for the variety of textures they add -- more on this later! |
Protein will keep you full for longer and adds an important nutritional component to any salad. Different protein types to choose from include:
Seeds and Nuts:
- Almonds
- Walnuts
- Sunflower seeds, etc.
Dairy/Cheeses:
- Feta
- Brie
- Parmesan
- Plain/Greek yoghurt
Meat or Meat Substitutes:
- Smoked Salmon, Turkey Breast, Ham etc.
- Grilled Chicken or Steak
- Boiled Egg
- Tofu
Protein-Rich Grains:
- Beans/Lentils
- Quinoa etc.
As a general rule, try to include at least one ingredient from any 2 of these protein groups to make your salad rich in nutrients and vary the kinds of protein you are eating!
RULE #3: ADD A FRUIT!
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| Go beyond what you imagine is acceptable in a salad -- you won't regret it! |
This is a secret that can really separate a gourmet salad from a plain one -- a little bit of fruit! Of course I am not counting tomatoes here, since we are used to eating them savory. So think beyond tomatoes and the usual raisins/Craisins, avocado (though I love avocado) and apples/pears. Summer is full of bright colorful fruits that will add a truly delicate touch to your salad, and a burst of color/flavor. Try to get creative with berries (like strawberries or blueberries), citrus fruits like grapefruit and oranges, and summer fruits like grapes, mango or peach! Since they can be pretty intense, I would not recommend adding more than 1 fruit flavor to your salad.
RULE #4: PLAY WITH TEXTURE
Beyond the visual appeal of a colorful salad, think about combining different textures to create something that appeals to your sense of touch as well! Combine a soft, juicy fruit like mango with dry crunchy nuts, or a crumbly cheese like feta with the satisfying pop of blueberries or grapes to create interesting sensory experiences with your food!
RULE #5: MAKE YOUR OWN DRESSING
For the healthiest and most flavorful salad dressings, nothing is a good substitute for plain old salt, pepper (to taste) and extra virgin olive oil. The stuff you buy in the store is filled with bad oils (even when it says it's made with olive oil, read the ingredients!! I don't know who allows manufacturers to lie on these bottles!) and emulsifiers that keep the ingredients from separating.
For the most part, I personally am a fan of plain old olive oil and vinegar. Sometimes, a bit of mustard or yoghurt is more than enough flavor for my salads. But if you are still adjusting your palatte to the taste of veggies on their own, some of these extras might help.
Beyond these basic ingredients, you simply need to add an acid and any other things you love. Here are some ideas:
Acids:
- A vinegar (balsamic, apple cider, red/white wine all work -- experiment, and try to match it to your salad!)
- Lime or lemon juice (freshly squeezed over your salad for the lightest and most refreshing flavors!)
Something creamy:
- A bit of mustard (dijon is delicate and delicious if your salad has meat in it!)
- A dollop of yoghurt (my preferred mayo substitute, it is healthier and very flavorful!)
Extra Flavor:
- Minced garlic (can be great on more intense/spicy salads)
- Fresh or dry chilli peppers (I'm thinking of Thai papaya salad!)
- Anchovies or olives for the extra intense saltiness
- Honey (a tiny bit can go into creating your own honey-mustard variations)
- Fresh herbs like cilantro, mint, fennel, etc. can add a punch of fresh flavor!
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| Get creative with your own healthy dressings! |
Now that you know these basic rules, experiment and mix it up to create the most amazing salads this summer! I will be posting some of my own creations throughout the season -- stay posted!
