You know how important it is to include a salad in your diet every day. But you also want variety, flavor and texture. Here is a basic salad recipe that you can mix and match with whatever you have in the fridge. All you have to do is follow these simple principles for putting it together:
1. Start with some greens. Mesclun greens if you like salad with bite, iceberg lettuce if you prefer a mild flavor. Warringal greens, nasturtium leaves, even silver beet if you can get small tender leaves.
2. Add some raw or lightly steamed vegetables for texture, flavor and color. Like capsicum, tomato, mushroom, green beans, zucchini. Vegetables in season will have more flavors. Organic of course, for optimum nutrition!
3. Add a protein food: Like boiled egg, tofu, chick peas or other legumes, cheese, seafood, cooked chicken, beef, lamb or pork. In winter, make your salad a warm salad by cooking your meat or egg just before you assemble the salad. My favorite is char grilled chicken fresh from the barbeque.
4. Add something creamy: Like avocado, soft white cheese, cold roast pumpkin, or cooked chat potatoes.
5. Add something tangy: Like olives or anchovies. Or save the tang for the dressing.
6. Need something more? Try adding a sprinkle of toasted almonds, sesame seeds, noodles, or croutons.
7. Make sure the salad is colorful; this makes it more appealing to the eye.
8. The dressing must be good, so you do not feel that you are eating rabbit food. For a basic dressing, use one part vinegar or lemon juice to three parts oil (flaxseed or olive oil for example). Add flavorings such as mustard, green herbs, garlic or chili. Yoghourt can make a great salad dressing all on its own.
