Salads have the potential to be saturated- and trans-fat-packed affairs stuffed with watery vegetables and lifeless lettuce bogged down with heavy dressing. Today is Tip Tuesday. I offer 8 tips on building a more interesting salad for palate and your body. (Actually, yesterday was Tip Tuesday. I didn’t publish this post before I finished my work day and shut down my computer. I have a new approach to my evenings. No computer after dinner. Imagine that. Instead, I soak my hands in Palmolive while washing the pots and pans, I read two newspapers, I may read part of a library book which I’m engrossed in, or listen to my 7-year-old son read Diary of a Wimpy Kid outloud (while his older siblings bust out laughing at the way he reads this story) all before diving into bed at let’s just say – before the early edition of the late news begins.) OK, where were we: salads. Join me in the quest for a better salad all the way around:

 

Go For Deeply Colored Greens. A deep green- or red-colored “green” such as spinach, romaine (the dark part), arugula, red leaf lettuce, or other assorted variety is richer in vitamins and antioxidants. Iceberg lettuce just doesn’t get the job done when it comes to nutrition. Our brains, skin, and eyes all benefit from dark-colored, leafy greens.

Fresh Herbs. In-season,  leafy, fresh herbs add a taste surprise to a salad. Add  basil, flat or curly parsley, cilantro or mint for needed zing and flavor in a salad.

Make It An Entree. Add sliced grilled or roasted chicken breast, tofu, poached salmon, or cooked white beans or chickpeas to turn your salad into a protein-rich entree that is vegetable-rich as well.

Add More Color. In addition to the greens add tomato, carrot, shredded red cabbage, red pepper, or sliced beets for more color. Repeat after me: more color equals more vitamins and antioxidants. During the fall I add chunks of roasted winter squash or sweet potatoes to a salad not only for the warmth but for color.

Sweeten The Deal. Add chopped apples, pears, dried cherries, raisins, or when in season strawberries or blueberries for an additional serving of fruit. Fruit is particularly good in salads that use a small amount of blue, feta, or goat cheese. Watch the cheese, though. That’s where the saturated fat creeps in.

Make It Crunchy. Nuts not only add protein but beneficial omega-3 fatty acids. Almonds, walnuts, sunflower seeds, peanuts, pecans or pistachios all fit the bill, with almonds and walnuts packing the most omega-3 punch. Remember the roasted sweet potatoes or winter squash I mentioned above: chopped, toasted pecans pair beautifully when them.

Splash On Some Sprouts. Top your salad with a few pinches of broccoli or alfalfa sprouts. The antioxidant count in broccoli sprouts is way high and sprouts are a nice way to get a real vegetable boost.

Dress Lightly. Avoid heavy, creamy dressings. With more delicate greens I think a homemade vinaigrette is best. Extra-virgin olive oil and some good vinegar or citrus juice and you’re got a nice dressing that rivals any bottled, store-bought dressing. Here’s one of my favorites:

Honey Lemon Vinaigrette

makes about 3/4 cup
I enjoy a flavorful honey. My sister supplies me with Otter Valley Farms honey from Lawrenceburg although any brand or variety works fine.
1/2 cup extra-virgin olive oil
4 tablespoons fresh lemon juice (about 2 lemons)
1 clove garlic, minced
1 tablespoon honey
1 teaspoon Dijon mustard
salt to taste
freshly ground black pepper to taste

Combine all ingredients in a small bowl or in a jar with a tight fitting lid. Whisk or shake well to combine.