Greens

I love salads.  They are my kind of dish.  Growing up in northern Italy, salads were a mainstay of our food culture, and were usually made up of vegetables rather than lettuce.  When I arrived in the US it didn’t take long for me to add the lettuce variety to my repertoire, and combine the vegetables of my youth into easy, fresh and colorful meals. This week, let’s give these fantastic creations center stage!

When it comes to lettuce salads, it’s all about the right type of greens. Generally, dense romaine or iceberg holds up well in pack-and-go salads, but I try to mix in baby spinach or arugula as their deep green color means that they are higher in nutrients. If I’ve got a nice head of freshly picked butter or little gems lettuce, I might dress them with some olive oil, salt and pepper, and call it a day.  The sweetness of the earth comes through, for a lovely side to any meal.

Salads don’t have to be the greens on the side of your plate, however.  I turn them into main course by adding some staying power including protein and fat – these elements help your body absorb the nutrients in produce. Chicken and fish are great lean protein choices and 1/4 of an avocado or 1/4 cup of walnuts have the right amount of unsaturated fats to do the trick. Or, add beans and a little cheese for another vegetarian option.  If I am making a main or lunch salad, I always add some fresh toppings such as sliced fennel or beets or even berries.  Left-over sweet roasted vegetables such as butternut or acorn squash from yesterday’s dinner are a wonderful addition to any salad.

Staying true to my mother’s kitchen, I continue to serve the vegetable salads of my youth – as sides to a main in every color and formation.  These salads range from cucumber, zucchini, string bean, to cauliflower, broccoli and more. In this country, I’ve noticed that many people feel they must eat vegetables steamed and plain, or often over-cooked and mushy.  But, I say try them in a salad and your life will be changed.  Almost any of these vegetables taste infinitely better with a little bit of salad dressing.  Just a touch will do the trick.

When making a salad, it’s all about the dressing. I stay away from bottled salad dressings as they are often packed with unhealthy ingredients such as high-fructose corn syrup and heaps of preservatives. It doesn’t take long to make a delicious dressing – mix some olive oil, vinegar, salt and pepper together and you’re on your way. To save time make a larger batch and store it in the fridge or make the dressing in a serving bowl and then add salad ingredients and toss.

And if you’re looking to get a bit more fancy, here are some of our favorite salad dressings to get you started.