This weekʼs HOW TO... TURN A SALAD INTO A SATISFYING AND HEALTHY MEAL For many people, the biggest fear they have about changing their diet is that theyʼll have to eat a salad for every meal. Salads are typically thought of as the epitome of healthy eating because they are usually loaded with lots of fresh vegetables, but this is also why they can get a bad rep for being boring and less than filling when compared to other foods. A salad doesnʼt have to be boring to be healthy, and it doesnʼt have to contain unhealthy ingredients like croutons and fried foods to be delicious. Creating a healthy salad is easy once you know how, and itʼs even a great way to get in vegetables that you donʼt care for when you pair it with a lot of ingredients you love. Read on for tips on making your next salad a nutritious and satisfying meal.
GENERAL TIPS •Season your greens. A pinch of salt and pepper can make the difference between bland and flavorful, but most people donʼt think of seasoning salad vegetables. Try it; youʼll be amazed at the difference. •Create a contrast in temperature. Contrast is important in food; itʼs why we enjoy flavor combinations that are sweet and salty, or sweet and spicy. The same principle can be used in a salad by topping a bowl of fresh, chilled vegetables with a hot piece of fish, roasted vegetables just out of the oven, or warm vinaigrette. •Use a variety of ingredients to create texture. Texture adds interest to your salad, so use a variety of foods that have different textures to make your salad more appealing. Itʼs why you see a lot of restaurant salads topped with chewy dried fruit, crunchy nuts, and soft cheeses. •Make your own dressing. Bottled dressings contain artificial ingredients and sugar, and often end up having an overly sweet chemical taste. Making your own dressing using fresh ingredients is as easy as putting them in a jar and shaking. Or try simple emulsion of olive oil and lemon juice, which can make a simple salad sing. •Dress your salad right before serving. If you dress your salad in the morning before you leave for work, itʼs no wonder that your lunchtime salad is so unappealing. Wait until you are ready to eat before dressing your salad so that your vegetables stay crisp. A salad can be a healthy meal that is satisfying and delicious if you take the time to prepare it with care. The freshest ingredients mixed with the right combination of flavors and textures can make your taste buds sing with delight.