Last week we jumped into our Summer Salad Extravaganza with Part 1 of our salad primer. We talked about how the easiest way to have freedom and versatility in creating quick, easy, satisfying salads is to think of the parts:
Greens
Proteins
Fruits and veggies
Nuts and seeds
Dressing
This week we’ll spend some time talking about our foundation.
PART 1: GREENS
Romaine, Green Leaf, Red Leaf, Cabbages, Iceberg, Arugula, Spinach, Kale, Bok Choy, Radicchio, Butter lettuce, Mustard greens, Collard greens, Chard, Endive, and all their friends
The keys here are to –
1. Buy what you like.
2. Think variety.
3. Consider trying something new.
1. WHAT YOU LIKE - There are no rules that a Caesar salad has to be made with romaine. If you don’t like romaine, use something you do like. Just because kale is the “It Girl” in today’s world of greens, doesn’t mean you have to eat it. (A little known secret – you can be a perfectly healthy person even if you hate kale.) If the only lettuce you like is iceberg, then start with iceberg. Nutritionally speaking, there are better options, but nutritional value doesn’t matter if you’re not putting it in your mouth. Start with what you like and branch out later.
2. VARIETY – The more variety you eat, the better. With a more diverse mixture of greens you get a broader range of nutrients and flavors which makes it easier to avoid palate fatigue – you know, when you get sick of eating the same thing all of the time. Also, think about using a range of colors and types of greens within the same salad. Spring mix is a beautiful thing. Take your cue from it and mix things up. This is also a good tool for eating things you might not eat on their own. I don’t like arugula enough to eat it by itself, but throw it in with some more appealing friends and I’m fine with it.
3. SOMETHING NEW – I have a kind of pathetic story to illustrate this point. Many years ago I was at a Cub Scout potluck in the park with my oldest son and his pack. Someone made a lovely salad that was so tempting I tried it even though I didn’t know what it was. Turns out love at first bite was what it was. I went back for seconds and made it my mission to locate the person who brought this blissful creation. When I found her and asked, “What is this? It’s so good!” She looked at me like I was a little crazy and replied, “It’s just spinach salad.” I couldn’t believe it. This was spinach? I had never even seen fresh spinach, let alone tried it. (That’s the pathetic part of the story, in case you were wondering.) The spinach I knew was revolting green slime that slid from a can, not this fresh, crisp, beautiful treat.
Up to that point, I was 100% sure I hated spinach. I had eaten it, and I knew. If someone had ever offered me spinach salad, I would have firmly declined. Thanks to that happy accident, it’s now one of my favorite greens. So, keeping in mind that: 1) our tastes change, 2) the way a food is prepared can make all the difference, and 3) unfamiliar isn’t the same as unappealing, I encourage you to be at least a little adventurous when it comes to choosing your greens.
Next week we’ll move on to protein, fruits and veggies, and nuts and seeds. For today, I’ll leave you with this –
PRO TIP – Store your greens with a paper towel in the container. Change out the paper towel every couple of days. It absorbs the condensation and keeps your greens fresher for several days longer.