Some say I'm obsessed.
The truth is, I just love salads. You know that I started my career as a pastry chef, right? But it was salads that lured me into the realm of good health. Here's the secret. Salads don't have to look ugly and taste awful. Just because they are good for you doesn't mean that they can't pep up any table and add flavor at the same time.
You just have to think outside the box a little.
Believe me, I've been thinking outside the box a lot, and it lead to the publication of one of my most popular books, Salad Secrets. This guide to healthful and creative salads offers all the resources you need to help even the staunchest salad haters fall in love with salad. There are ingredient tips, thoughtful flavor pairings, tons of recipes, and a boatload of pictures to boot!
Today I want to take a page from that book and highlight some of the most beautiful salads that you and your clients can make. These make great cooking demos, health fair booth samples, recipe handouts, or really whatever you need, salad-wise. Your clients will love bringing these tasty treats to the dinner table too.
Beautiful Salad #1: Kale is the Star Salad
Serves: 4 | Serving Size: 2 cups
1 bunch dinosaur kale
6 cups raw baby kale
1 teaspoon olive oil
Juice from 1 lemon
1 cup shredded radishes
1 cup diced apples
1 tablespoon black sesame seeds
2 tablespoons light poppy seed dressing
Remove the stems from the dinosaur kale and rinse well. Place the undried kale in a covered container and steam lightly in the microwave for 30 seconds to 1 minute. The color will intensify and the leaves will be crisp tender.
Place the dinosaur kale leaves on the plate as pictured.
Toss the baby kale with the olive oil and lemon juice. Put it on a plate and top with the radishes and apples.
Drizzle a thin ribbon of poppy seed dressing over the greens and add the black sesame seeds. Serve immediately.
Serves 4. Each serving contains 157 calories, 5 g fat, 1 g saturated fat, 0 g trans fat, 2 mg cholesterol, 213 mg sodium, 27 g carbohydrate, 5 g dietary fiber, 9 g sugar, and 6 g protein.
Each serving has 464% DV vitamin A, 320% DV vitamin C, 23% DV calcium, and 16% DV iron.
Beautiful Salad #2: Arugula Citrus Salad
Serves: 1 | Serving Size: One Salad
2 cups arugula, rinsed & dried
1/4 cup romaine lettuce, chopped, rinsed, & dried
1 tsp extra virgin olive oil
Zest and juice of one lemon
A satsuma or clementine, peeled and segmented
Toss the arugula and romaine with the olive oil and pile into a tall stack on a dinner plate. Top the stack with the lemon zest and juice.
Arrange the orange segments in and around the pile of greens, then serve immediately.
Each serving contains 92 calories, 5 grams of fat, 1 gram of saturated fat, 0 grams of trans fat, 0 milligrams of cholesterol, 7 milligrams of sodium, 10 grams of carbohydrate, 2 grams of fiber, 1 gram of sugar, and 9 grams of protein.
Each salad also has 30% DV vitamin A, 96% DV vitamin C, 6% DV calcium, and 5% DV iron.
Serves 4 | Serving Size: 1 cup
4 cups ready-to-serve romaine lettuce or salad mix
1/4 cup chopped red onion
1 cup canned black beans, drained and rinsed
1 orange, peeled and diced
1 tomato, diced
1 tablespoon olive oil
3 tablespoons red wine vinegar
1 teaspoon dried oregano
Black pepper to taste
Toss all ingredients together in a large salad bowl and serve immediately. You can also skip the lettuce and serve the salad as a dip for veggies and crackers, as shown above.
If you are traveling with this salad or preparing it ahead of time, combine all the ingredients, except the oil and vinegar. Keep refrigerated or chilled in a covered container. Toss with oil and vinegar just before serving.
Each serving contains 125 calories, 4 grams of fat, 1 gram of saturated fat, 0 grams of trans fat, 0 milligrams of cholesterol, 7 milligrams of sodium, 19 grams of carbohydrate, 6 grams of fiber, 5 grams of sugar, and 5 grams of protein.
Each salad also has 88% DV vitamin A, 40% DV vitamin C, 5% DV calcium, and 11% DV iron.
There are tons of useful salad resources in the Nutrition Eduction Store as well. Here are the top 3 most popular salad materials...
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.