Embrace freshness, few dishes match the simplicity, versatility, and health benefits of a delicious green salad. From crispy romaine lettuce to nutrient-packed spinach and peppery arugula, the choices are as diverse as they are nutritious. Do not forget kale which can be tough and bitter when raw, but it can be tasty when prepared properly. See recipes below.
Build in Flavor
Thoughtful additions that contribute layers of flavor and texture are the crunch of freshly sliced cucumbers, the burst of sweetness from cherry tomatoes, or the creamy richness of avocado slices. Toss in some toasted nuts or seeds for added crunch.
Pack in Protein
Grilled chicken breast strips, succulent shrimp, or slices of seared tofu can transform a simple salad into a satisfying meal that keeps you fueled and full. Vegetarians and vegans can opt for additions like chickpeas, quinoa, or marinated tempeh.
Flavorful Dressings
Homemade dressings allow for creative expression with fresh herbs, citrus zest, and quality oils, for a salad that is personalized to your taste. You may prefer a classic vinaigrette with a perfect balance of tanginess and sweetness, a creamy ranch dressing, or something more exotic like a balsamic or sesame ginger soy dressing. Remember with balsamic dressings, a little goes a long way.
Here are a couple of recipes to get started that can be customized to taste.
Zesty Kale Salad with Lemon Vinaigrette
Ingredients:
For the Salad:
1 bunch of kale (about 8 cups), stems removed and leaves chopped
1 cup cherry tomatoes, halved
1/2 cucumber, sliced
1/4 cup red onion, thinly sliced
1/4 cup shredded carrots
1/4 cup toasted sunflower seeds
Salt and freshly ground black pepper to taste
For the Lemon Vinaigrette:
1/4 cup extra virgin olive oil
Juice of 1 lemon (about 2-3 tablespoons)
1 teaspoon Dijon mustard
1 teaspoon honey or agave nectar (optional, for sweetness)
1 clove garlic, minced
Salt and freshly ground black pepper to taste
Instructions:
Prepare the Kale: Start by washing the kale thoroughly and removing the tough stems. Chop the kale leaves into bite-sized pieces and place them in a large salad bowl.
Massage the Kale: Drizzle a little olive oil over the kale leaves and sprinkle with a pinch of salt. Use your hands to massage the kale for about 2-3 minutes until it becomes darker in color and slightly wilted. This helps to soften the kale leaves and makes them more tender.
Prepare the Vinaigrette: In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic, and honey or agave nectar (if using). Season with salt and pepper to taste. Set aside.
Assemble the Salad: Add the cherry tomatoes, cucumber slices, red onion, and shredded carrots to the bowl with the kale.
Toss and Serve: Drizzle the prepared lemon vinaigrette over the salad and toss everything together gently until well combined. Taste and adjust seasoning if needed with more salt and pepper.
Add Final Touches: Sprinkle toasted sunflower seeds over the salad for added crunch and nuttiness.
Serve: Divide the salad into individual bowls or plates and serve immediately as a refreshing and nutritious side dish or add grilled chicken, shrimp, or tofu to make it a complete meal.
Notes:
Massaging the Kale: Massaging the kale helps to break down its tough fibers and reduces bitterness, making it more enjoyable to eat raw.
Make-Ahead Tip: You can prepare the kale and the dressing ahead of time and store them separately in the refrigerator. Toss together just before serving to keep the salad fresh and vibrant.
Fresh Spinach Salad with Balsamic Vinaigrette
Ingredients:
For the Salad:
8 cups fresh baby spinach leaves, washed and dried
1 cup cherry tomatoes, halved
1/2 cup cucumber, sliced
1/4 cup red onion, thinly sliced
1/4 cup crumbled goat cheese or feta cheese
1/4 cup toasted pine nuts or walnuts
Optional: Sliced avocado, boiled eggs, grilled chicken breast
For the Balsamic Vinaigrette:
1/4 cup extra virgin olive oil
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon honey or agave nectar (optional, for sweetness)
1 clove garlic, minced
Salt and freshly ground black pepper to taste
Instructions:
Prepare the Salad Ingredients: Place the washed and dried baby spinach leaves in a large salad bowl. Add cherry tomatoes, sliced cucumber, thinly sliced red onion, crumbled goat cheese or feta cheese, and toasted pine nuts or walnuts. If desired, add slices of avocado, boiled eggs, or grilled chicken breast for added protein.
Make the Balsamic Vinaigrette: In a small bowl, whisk together the extra virgin olive oil, balsamic vinegar, Dijon mustard, minced garlic, and honey or agave nectar (if using). Season with salt and pepper to taste. Whisk until well combined.
Dress the Salad: Drizzle the prepared balsamic vinaigrette over the salad ingredients in the bowl. Start with a small amount and toss gently to coat the spinach leaves and other ingredients evenly. Add more dressing as needed, but be careful not to overdress.
Toss and Serve: Toss the salad gently to combine all ingredients and ensure they are coated with the vinaigrette.
Serve: Divide the spinach salad into individual bowls or plates. Serve immediately as a refreshing and nutritious side dish or add your choice of protein (like grilled chicken or boiled eggs) to turn it into a complete meal.
Notes:
Variations: Feel free to customize this spinach salad with additional toppings such as sliced strawberries, dried cranberries, or avocado for extra creaminess.
Make-Ahead Tip: You can prepare the salad ingredients and the vinaigrette ahead of time and store them separately in the refrigerator. Toss together just before serving to keep the salad fresh and crisp.
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