Monday, April 11, 2016 8:45 AM
When most people think of a salad, the idea that they have is that little salad that comes before your dinner. Salads can be so much more than that!
With the proper ingredients – and the right serving size – salads can be the whole meal. To help us make a delicious and filling salad, Emmaline Rasmussen, MS, RD, LDN, Clinical Research Dietitian at NorthShore, shares one of her favorite salad recipe:
Ingredients:
Salad:
- 1 cup mixed greens
- 1 cup baby spinach leaves
- ⅓ cup cucumber, sliced
- ⅓ cup carrot, shredded
- ⅓ cup red bell pepper, diced
- 3oz sliced baked or grilled chicken, tofu, salmon or 1 hard-boiled egg
- ¼ cup sundried tomatoes, roughly chopped
- 1 ½ tbsp pepitas (pumpkin seeds)
- 2 tbsp basil leaves, chopped
- ⅓ cup baked chickpeas
Dressing:
- 1 tbsp olive oil
- ½ tbsp lemon juice
- ½ tsp Dijon mustard
- Salt & pepper to taste
Directions:
- Put all your mixed greens and spinach in a large bowl.
- Add in the cucumbers, carrots, bell pepper and tomatoes.
- Put in the protein of your choice.
- Top with the tasty toppings, which are your pumpkin seeds, basil leaves and chickpeas.
- In a separate bowl, place all dressing ingredients and whisk until combined.
- Toss all salad ingredients in a medium bowl.
- Dress and plate your salad.*
*If this is your dinner, you can add a multigrain roll on the side for a more filling dinner.
Tip: When you are making your salad, it is important that you keep the ingredients as fresh as possible. A lot of veggies, a good protein source and little dressing help keep your salad healthy but filling.
Make sure you check back every month for a healthy recipe from Emmaline in our Nutrition Web Series.
FAQs
The basic parts of a salad are the base, the body, the garnish, and the dressing. The five basic types of salad are green salads (tossed or composed), bound, vegetable, fruit, and combination.
When creating a salad what 5 factors should you consider? ›
There are five elements to a perfect salad: greens, sweetness, creaminess, crunchiness, and dressing.
What are the 5 salads according to the place of the menu? ›
It discusses salads classified according to use (appetizer, accompaniment, main dish, dessert, intermezzo) and according to ingredients (simple, composed, vegetable, fruit, bound, gelatin, green, grain/legume/pasta).
What does a good salad consist of? ›
leafy greens such as romaine, arugula, kale and spinach. whole grains such as quinoa, brown rice and bulgur. chopped or shredded vegetables such as cucumber, tomato, cabbage, and beets.
What does the perfect salad contain? ›
ADD A MIX OF COLORFUL NON-STARCHY VEGETABLES.
Throw in some orange veggies such as carrots which are rich in contain beta carotene and add tomatoes which contain lycopene. Other great options are vitamin C-rich yellow and red peppers, broccoli, cucumbers, and mushrooms.
What are the three keys to a quality salad? ›
The three keys to ensuring a quality salad are use high quality iceberg lettuce, blend the ingredients together, and make sure the salad focuses on two main ingredients. 2. The four basic parts to any salad are the base, body, garnish, and dressing.
What are the healthiest vegetables for salad? ›
Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula (see "Salad greens by the numbers").
What binds a salad all together? ›
The dressing is the vehicle that binds together every other component of the salad in a beautiful, silky flavor blanket. This vinaigrette is my go-to salad dressing.
What are the four basic parts of a salad? ›
Base: usually a layer of salad greens that line the plate or bowl in which the salad will be served. Body: consists of the main ingredients. Garnish: enhances the appearance while also complementing the overall taste; must be edible. Salad dressings: are liquids or semi-liquids used to flavor salads.
What is the most important points in making salad? ›
Depth, texture, and nuance are what make a great salad more than the sum of its parts. Transform ho-hum salads into delicious dishes with these tips from Giancarlo and Katie Caldesi, restaurateurs and authors of Around the World in 100 Salads. Incorporate a variety of textures: chewy, soft, crunchy, wet, and dry.
Add all the prepared vegetables, mint and coriander leaves to the bowl. When you are ready to serve the salad, add salt, lemon juice and black pepper. Toss them well. Lastly sprinkle oil and toss.
