If the thought of prancing about beachside in last year’s bikini makes you long for the forgiving sweaters and pants of winter, it might be time to consider salad.
• And not the salads of old: a sad piece of iceberg, lifelessly lying beneath an even sorrier tomato and glopped with ranch. With the wide variety of spicy lettuces available bagged or loose in most grocery stores, the endless possibilities of toppers and myriad dressing options, summer salad is sexy once more.
“Salad can be used as a vehicle for anything you like to eat,” said Jennifer Chandler, author of “Simply Salads.” “Anything you would eat without salad, you can put on a salad.”
And that includes fruit.
“Do something with fruit, and it’s always good,” said Richard Girard, chef at The Black Orchid Grille in Nashua. And he said as a good rule of thumb when using fruit, “Combine something sweet with something tart to get a good contrast of flavors.”
As an example, Girard said at The Black Orchid, they prepare a summer salad of pears mixed with strawberries, candied pecans and field greens, topped with a white balsamic vinaigrette.
“The white balsamic is a little lighter,” Girard said. “While the pears aren’t that sweet, the pecans and strawberries are, so the balsamic adds a nice tartness to balance everything out.”
And any kind of fruit will work, from fresh berries, to more exotic fruits like kiwi, mango and pineapple.
However, for those who freak at fruit on a salad, there is a way to man up the leafy dish.
“Just add some meat,” Girard said. “The protein will make for a manlier salad.”
Not only does adding a protein like chicken, salmon, beef or shrimp make the dish heartier, it hides the fruit, he joked.
For the “anything goes” crowd, Chandler even suggests using favorite barbecue recipes to spice up a salad.
“I don’t know that it’s the healthiest way to go,” she said. “But pulled pork barbecue actually works as a salad.”
Using a crisp romaine lettuce and a traditional ranch dressing, mixed with a little barbecue sauce, helps to pull off this slightly naughty salad.
“It’s a simple salad, and if you love pulled pork barbecue, you will love this,” she said. “Or you can use pulled chicken for a lighter version.”
And to really shake things up, Girard said, introduce a couscous or bulgur wheat to a protein-packed salad. He said he makes a Mediterranean salad using bulgur wheat, tossed field greens, cucumbers, roasted red peppers, artichoke hearts, zucchini and Sicilian olives, mixed in a lemon vinaigrette.
“And this salad begs to have a piece of protein on it,” he said. “You can even use beans, any kind of bean, really, on this salad and make it an entree salad.”
Chandler also recommends using a homemade dressing. Not only do you know the ingredients going into the mix, you aren’t getting the preservatives and added sugar of store-bought brands – and it costs less.
“And you can really use anything,” she said. “You can use just what you have on hand – some orange juice and a little oil makes a great dressing.”
Girard even suggests using a fruit puree as a nice, light substitute for a traditional oil and vinegar dressing.
But more traditional types can still find satisfaction in oil and vinegar, even as a background to something more daring such as fruit puree, with a few good rules of thumb.
Since most people use vegetable, canola or olive oil to make dressing, Chandler said, it’s wise to keep in mind what flavors you want to end up with in the salad.
“Olive oil is great, but it’s strong,” she said. “If you want a lighter flavor profile, use a canola or vegetable oil. That way, you will get the flavor of the salad ingredients coming through.”
As for the tart part of the dressing, Chandler recommends red wine vinegar as a safe choice.
“As far as how you put it together, some people do one part vinegar to three parts oil or two parts vinegar to one part oil, it’s all a matter of taste,” she said. “That’s the beauty of composing a great salad.”
And then there’s the backbone of any good salad, the lettuce.
“The greener the lettuce, the more nutritious it is,” Chandler said.
“So your iceburg lettuce is at the bottom in terms of nutrition, since it’s mostly water. The next step up would be Romaine, and people seem to really like that.”
For a meatier salad, Chandler recommends Romaine. But for a more delicate plate, she suspects baby greens or a butter lettuce blend may fit the bill better.
“The butter lettuce blends are not as crunchy, they have a little bit softer texture and are sweeter,” she said. “The baby greens have a little bit more flavor since they usually have the baby spinach, arugula and red leaf. These blends are better for a more tender salad.”
Chandler also advises not to be afraid of bag salad mixes.
“They’re great because you don’t have to buy eight different heads of lettuce. You have it all right there, and it’s already chopped up,” she said.
And for the penny conscious, she said stopping by a supermarket salad bar is a good way to cut costs.
“If you don’t want to buy a whole bag of carrots, you just want a few, you can stop at the salad bar and get all the things you like, and not have any left over to go to waste,” she said.
An exciting and tasty salad mixed with a variety of fruits, veggies and protein is a great one-shot way to get in the daily doses of nutrients we need, Girard said.
“I think you need like nine (fruits and vegetables) or something like that,” he said with a chuckle. “I know I don’t get as many as I should, unless you count coffee as a fruit and cigarettes as a vegetable. If so, then I’m doing alright.”
Source: Nashuatelegraph