Tag: salad

A New Twist on Salad

The only thing every person on the planet agrees on in terms of nutrition is that we need to eat more vegetables. Thankfully we’re in the summer salad season – but it takes time to prep a fresh lettuce salad and we can often get bored with the same choice.

Below is a new twist on salad – a way you can use a variety of vegetables you have on hand. As the name implies this is a salad that doesn’t get soggy because you don’t use lettuce. Since you aren’t worrying about it getting soggy you can easily make a batch of it on Sunday to pull from for an easy dinner side or packed lunch for the week. The flavor, color and texture variations on this salad are truly endless!

 

Marinated Hard Vegetable Salad:

Vegetables – At the base of the salad is any raw vegetable you like; the trick is to cut the vegetables in small ½ inch size pieces so that every bite has a good mix of flavor. Think carrot, broccoli, zucchini, purple or green cabbage, tomato, cucumber, onion, cauliflower, corn, radish….the list is endless. If it’s a vegetable and it doesn’t wilt in dressing it’s a good choice.

 

Vinaigrette dressing – Use one without additives or preservatives or simply add oil, vinegar or lemon.

 

Dried herbs (optional) – Sprinkle on any dried herb you like; such as Italian seasoning, cumin, oregano, dill, basil, etc.

 

Beans (optional) – Add any rinsed canned beans you like; such as garbanzo, black beans, great northern, etc. Adding beans provides protein and a different texture.

 

Crumbled cheese (optional) – If you enjoy a creamy tang add some feta or other crumbled cheese.

 

The longer this salad marinates the better the flavor develops. Enjoy!

 

For more information, please contact our Nutritionist, Kathryn Reed, MS, at kreed@sacdt.com.

 

Kerry’s Kitchen Recipe: Rainbow Chard, Kale, Beet and Carrot Ribbon Salad.

Our April guest chef was Kerry Jean-Francois who presented seasonal salads to our members and guest. The Kale and Beet salad was one of the favorites of the night.

Salad Ingredients:

  • 1 bunch Swiss Chard
  • 1 bunch Purple Kale
  • 1 bunch Green Kale
  • 1 c. Red Cabbage, chiffonade, rinse in cold water
  • 1 ea. Red Beet, medium dice
  • 1 ea. Golden Beet, medium dice
  • 2 ea. Carrot, peeled and cut in half width wise
  • 2 TB Sunflower seed (roasted – shelled)
  • 2 TB Pine nuts
  • 4 TB Feta cheese, crumbled

  1. Preheat oven: 400 F
  2. Rinse and wrap beets in foil, place on sheet pan – roast ~ 40 – 50 min til tender.
  3. Using potato peeler, peel carrot into ribbons.

Salad Dressing Ingredients:

  • 1 TB Garlic, fresh, chopped fine
  • ½ tsp Olive Oil
  • 1/4 c. Balsamic Vinegar
  • ¼ c. Olive Oil
  • 1 tsp Tarragon, fresh, chopped
  1. In small saute pan, toast garlic – remove reserve.
  2. In small jar with lid, combine Balsamic Vinegar and Olive Oil – shake until emulsified.
  3. Add Tarragon to vinegar-oil jar with garlic and shake until well blended.

Final Preparation Direction:
Combine all ingredients and toss with vinaigrette.