Here are some tips on what I keep on hand on a regular basis to throw these together.
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These are the staples:
**The base for the salad- Dark leafy greens- (these are the most nutrient dense foods you can eat). In the past I have bought the Organic Baby Spring Mix from Sam's Club or Costco or the Organic Spinach. Now I am buying various greens from the Farmers Market like Romaine, Red and Green Leafy Lettuce and Spinach. I also buy Kale, Collard Greens andSwiss Chard but I tend to use those in my Green Smoothies or to saute them because they have a stronger flavor.
**The base for the salad- Dark leafy greens- (these are the most nutrient dense foods you can eat). In the past I have bought the Organic Baby Spring Mix from Sam's Club or Costco or the Organic Spinach. Now I am buying various greens from the Farmers Market like Romaine, Red and Green Leafy Lettuce and Spinach. I also buy Kale, Collard Greens andSwiss Chard but I tend to use those in my Green Smoothies or to saute them because they have a stronger flavor.
*Cabbage- If you have access to Sam's Club they sell Coleslaw mix in a large bag for about $2.50. I am currently buying purple cabbage and Napa cabbage and shredding it in my food processor for the whole week. It gives the salad a nice crunch.
*Sprouts- I make my own Mung bean sprouts- they are easy to make and full of nutrients. They will keep in the fridge for a week. To make, rinse mung beans in strainer, place in glass quart jar and fill with water, at least double the amount of beans. I stretch cheese cloth over the top and use the ring from the lid to screw it on. Let soak over night, drain in the morning by tipping upside down in sink, let drain for at least an hour or all day. Place jar on it's side on counter out of direct sunlight. Turn the jar occasionally. They are ready once it has a small sprout or tail. About 2 days. Place in ziploc bag and keep in fridge to add to salads. I also buy Alfalfa or Sweet Clover Sprouts from the store as well.
*Frozen Green Peas- I love these on salads. Place the amount of peas you need in a strainer and run warm water over for a minute to defrost, they taste very fresh this way.
*Sunflower seeds- keep in freezer
*Red Onions- sliced and soaked in balsamic vinegar in the fridge- this is my latest favorite. The vinegar takes the bite out of the onion and makes it sweet.
*Cilantro- tear off leaves and shred with fingers over salad, no need to chop on a board. See my Cilantro tip post.
Some of my other favorites depending if I have them on hand are Avocados, Beets- slightly steamed and shredded, fresh corn cut off the cob or any of your favorite chopped veggies.
You can make it a full meal by adding beans or chopped Tempeh.
And finally the dressing....this is where most salads are ruined by putting high fat, high calorie commerial dressings on it. My favorite, easy dressing is to mix equal parts Balsamic Vinegar and Dijon or spicy mustard. It has a thicker consistancy so it sticks to the salad and doesn't end up in the bottom of the bowl. Most dressing recipes use Olive Oil as the base, I would caution against this due to the calories. 1 Tbls of Olive Oil has 120 calories, most people would use the equivilant of 2 Tbls or 240 calories. I would rather save those calories and have a piece of fruit for dessert.
*Sprouts- I make my own Mung bean sprouts- they are easy to make and full of nutrients. They will keep in the fridge for a week. To make, rinse mung beans in strainer, place in glass quart jar and fill with water, at least double the amount of beans. I stretch cheese cloth over the top and use the ring from the lid to screw it on. Let soak over night, drain in the morning by tipping upside down in sink, let drain for at least an hour or all day. Place jar on it's side on counter out of direct sunlight. Turn the jar occasionally. They are ready once it has a small sprout or tail. About 2 days. Place in ziploc bag and keep in fridge to add to salads. I also buy Alfalfa or Sweet Clover Sprouts from the store as well.
*Frozen Green Peas- I love these on salads. Place the amount of peas you need in a strainer and run warm water over for a minute to defrost, they taste very fresh this way.
*Sunflower seeds- keep in freezer
*Red Onions- sliced and soaked in balsamic vinegar in the fridge- this is my latest favorite. The vinegar takes the bite out of the onion and makes it sweet.
*Cilantro- tear off leaves and shred with fingers over salad, no need to chop on a board. See my Cilantro tip post.
Some of my other favorites depending if I have them on hand are Avocados, Beets- slightly steamed and shredded, fresh corn cut off the cob or any of your favorite chopped veggies.
You can make it a full meal by adding beans or chopped Tempeh.
And finally the dressing....this is where most salads are ruined by putting high fat, high calorie commerial dressings on it. My favorite, easy dressing is to mix equal parts Balsamic Vinegar and Dijon or spicy mustard. It has a thicker consistancy so it sticks to the salad and doesn't end up in the bottom of the bowl. Most dressing recipes use Olive Oil as the base, I would caution against this due to the calories. 1 Tbls of Olive Oil has 120 calories, most people would use the equivilant of 2 Tbls or 240 calories. I would rather save those calories and have a piece of fruit for dessert.
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