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For those of us looking for healthy low-fat meal alternatives, salads can be a perfect choice, particularly in the spring. Endless ingredient combinations make salads fun, quick, nourishing and an exciting way to layer food groups and flavors. Leafy greens, vegetables, fruits, nuts, cheese, rice, meats, poultry, fish and herbs can all be enjoyed together in one glorious meal!
So, how do you decide which foods to combine into a great one dish salad? Our method is to first choose a flavor direction. Below you will find a guide to help you put together amazing salads within a certain culinary theme.
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Latin American |
French |
Asian |
Italian |
Vegetables |
Onions, avocado, bell peppers, hot peppers, garlic, onion |
Carrots, green beans, mushrooms, truffles, shallots, garlic |
Carrots, diakon, green onions, sno peas, edamame, peppers (hot & sweet), bean sprouts, radishes, garlic, onions |
Zucchini, broccoli, bell peppers, eggplant, cauliflower, fennel, asparagus, raddichio, onions, garlic |
Fruits |
Oranges, tomatoes, mango, papaya, lime, jicama |
Tomatoes, apples, apricots, pears, plums, strawberries, peaches, oranges |
Tomatoes, oranges, pears, apples, papaya |
Tomatoes, apricots, citrus, melon |
Greens |
Leafy greens, cabbage |
Romaine, mixed greens, mesclun, spinach |
Cabbage, leafy greens |
Mixed greens, Belgian endive, spinach |
Herbs & Spices |
Cilantro, oregano, mint, thyme, marjoram, chili powder, cumin |
Tarragon, rosemary, marjoram, lavender, thyme, fennel, sage |
Basil, parsley, bay, sage, rosemary, cilantro, cinnamon, saffron, curry, mint, mustard, fennel |
Parsley, sage, rosemary, thyme, basil, fennel, oregano |
Oils, Vinegars, Sauces |
Oil, vinegar, guacamole, honey, sour cream, salsa |
Balsamic Vinegar, Olive oil, red wine vinegar, honey |
Fish sauce, oil, vinegar, soy sauce, peanut sauce, sake, mirin, hot chile oil |
Olive oil, balsamic vinegar |
Cheese |
Cotija, manchego |
Feta, Parmesan, bleu cheese, Gruyere, Asiago |
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Parmesan, gorgonzola |
Once you have your ingredients, wash and spin the greens, slice vegetables or fruit and prepare a vinaigrette. A good rule of thumb for a great vinaigrette is 3 to 1; 3 parts oil to 1 part acid. This works great for olive oil and balsamic vinegar or oil and red wine vinegar or an oil and citrus (acid) combination. You can either add herbs and spices to your vinaigrette at this point or sometimes it is also nice just to toss fresh herbs directly in the greens. Always season the vinaigrette with salt and pepper – it will make a big difference in the resulting dressing. To assemble, layer greens, vegetables, fruit, and herbs, in a salad bowl and toss gently to combine. Toss the salad with a few tablespoons of vinaigrette first to gently cover the greens. You don’t want to completely drown the vegetables and greens but just to give them a light coating. After you’ve applied a little dressing, taste it first before adding more. Place on a serving plate. Top with cheese (if using) and spoon on a little more vinaigrette (if necessary). If adding meat to your salad, place it on top of the salad just before serving.
Here are some great recipe ideas to get you started:
Gourmet Greens with Tomatoes, Pine Nuts, Asiago Cheese & Basil Vinaigrette Served with Herbed Olive Foccacia
Snapper w/Tomatoes and Spinach
Marinated Steak Salad w/Mixed Greens & Gorgonzola
Mahi Mahi Salad w/Hazelnuts
Noodle Salad w/Shrimp
Balsamic Beef Salad
Chicken Curry Salad
Fresh Orange Salad w/Sautéed Scallops
Grilled Pepper, Corn & Onion Salad w/Balsamic Vinaigrette
Marinated Steak Salad w/Mixed Greens & Gorgonzola
Spring Roasted Salmon Salad
Spinach & Roasted Red Pepper Salad w/Grilled Tuna
Spinach Salad w/ Turkey Picadillo
Asian Salad with Apples & Carrots
Asparagus Salad
-Enjoy!
-Chef Jessica |
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