Monday, April 7, 2014

Create a Salad - the Basics

April is a great month to spotlight Salad Greens! They are one of the first crops that come up in the spring time and there are lots of different types readily available at the local markets and one of the first things that you will find welcoming you at your local farmer's market.

Creating a salad can be one of the easiest and best for you meals to prepare (just be sure you are too heavy handed with the dressing).

Start with your greens. There are so many to choose from ranging from mild to bitter with quite a bite depending on your mood.

Here are some ideas to get your started: 

Romaine -
Red leaf
Green leaf
Spinach
Spring mix
Iceberg
Mache
Cabbage
Arugula
Dandelion greens
Baby beet greens
Mesclun

Next add your veggies - anything goes here! The more the merrier. 

Broccoli 
Carrots 
Beets 
Olives 
Corn 
Celery 
Avocado 
Tomatoes 
Cucumber 
Onion 
Sprouts 
Peas 
Bell pepper 
Cauliflower 
Radishes 

Then brighten it up and add some zest with fruit.

Pineapple
Apples
Pears
Mangoes
Strawberries
Dried cranberries
Oranges
Grapes
Raisins

If you are feeling it, add a little bit of cheese. 

Mozzarella 
Feta 
Parmesan 
Blue Cheese 
Cheddar 
Cottage cheese 

Keep it healthy and help yourself stay fuller longer with some protein. 

Kidney beans 
Black beans 
Pinto beans 
Garbanzo beans 
Almonds 
Pecans 
Walnuts 
Cashews 
Pine nuts 
Chicken or turkey 
Beef or pork 
Tuna or salmon 
Sunflower seeds 
Pumpkin seeds 
Hard-boiled eggs

And top it all off with some Crunch!

Croutons 
Seeds 
Nuts 
Tortilla chips 
(crumbled) 
Pepperoncinis 
Small crackers

Happy Salad Adventuring!