Salads are the perfect summer meal. Quick to prepare and endlessly versatile, the tossed salad can be as complex or simple as you prefer. If you’re like me, however, you may find yourself stuck in a salad rut — a condition that can discourage even the staunchest salad advocate and cause dietary deviations. If you find yourself sighing as you tuck into your trusty spinach-cranberry-chicken concoction, don’t despair: I’ve created an A to Z ingredients list that will enliven the sorriest salad and keep your diet on track. Each entry is listed as a green, a protein, a topping, or a condiment; to create the perfect salad, choose one or two greens, one protein, two condiments, and as many toppings as you’d like.
A: Arugula: Peppery in flavor, arugula is best mixed with another, milder green. (Green)
B: Beets:Deep purple or bright gold, roasted beets have a rich flavor and are high in Folate. (Topping)
C: Cabbage: Often overlooked by Americans, cabbage has anti-inflammatory properties and high levels of Vitamin C. (Green)
D: Daikon radish: Peppery and crisp, thinly sliced daikon radishes add punch to any salad. (Topping)
E: Extra-virgin olive oil: The base of any good dressing, EVOO is high in healthy fats. Use in moderation! (Condiment)
F: Farro: An ancient grain, Farro adds crunch and substance to a salad — use ¼ cup cooked in place of croutons. (Topping)
G: Baked garbanzo beans lend crunch, protein, and flavor to any salad. A serving is ½ cup. (Protein)
H: Habanero peppers: Chop habaneros finely and whisk into any dressing; alternately, top your salad with diced peppers. (Topping)
I: Iceberg lettuce: This green, which is low in nutrients and light on flavor, should be avoided at all costs. Show a little creativity, people!
J: Jicama:With a water content of almost 90% and loads of fiber, cubed jicama will help you feel fuller longer. (Topping)
K: Kale (raw): Most people satuee kale or bake it (creating kale chips), but raw kale can be just as enjoyable. Considered by some to be the most nutritious vegetable in the world, kale has anti-inflammatory properties and high levels of beta carotene, Vitamin K, Vitamin C, lutein, and calcium. (Green)
L: Lavender salt: No dressing is complete without at least a little sodium; lavender salt’s complex flavor allows you to use less without sacrificing flavor. (Condiment)
M: Mesclun greens:“Mesclun” is a term that refers to a combination of young greens; this mixture will keep your palate satisfied and deliver the phytonutrients lacking in other salad bases. (Green)
N: Nuts: A one-ounce serving of your favorite (unsalted) nut will provide heart-healthy fats and a good amount of protein. (Protein)
O: Olives: With their salty taste, a few chopped olives can stand in for a ladleful of dressing. (Topping)
P: Parsley: Add a handful of fresh leaves to your base of greens for a bright, tangy flavor. Enjoy some after your meal to freshen your breath naturally. (Green)
Q: Quinoa:If you haven’t jumped on the quinoa bandwagon, do so now! This nutritional powerhouse has 14 grams of protein per serving and is high in fiber, magnesium, and iron. (Protein)
R: Raisins: Just ¼ cup will add sweetness and chew to your salad. Raisins are high in sugar, so don’t go overboard. (Topping)
S: Spinach: Second only to kale in nutritional value, spinach provides iron and loads of antioxidants. (Green)
T: Tuna: Buy white albacore (in water), drain, and flake onto a salad for a fast, tasty, quick-to-prepare protein. (Protein)
U: Uglifruit: Low on Vitamin C? Add peeled uglifruit segments to your salad! Use in place of orange or grapefruit. (Topping)
V: Venison sausage: Venison is lower in calories (and generally leaner) than beef. (Protein)
W: White beans: Also called Cannelini beans, these beans have a mild flavor and can be used in place of pintos or black beans. (Protein)
X: I got nothing!
Y: Yams:Did you know that yams protect against osteoporosis and heart disease? No? Go out and get some! Microwave a small yam for 7 – 10 minutes, cut into chunks, and top your salad. (Toppings)
Z: Zuchinni: Fresh, steamed, or marinated and grilled, zucchini is one of summer’s most abundant vegetables. Low in calories and high in folate, zucchini is one of summer’s most affordable salad fixings. Dig in: your heart and your wallet will thank you!
Kate Garklavs is an academic editor, amateur chef, and enthusiastic distance runner. Always a fan of physical activity, Kate played tennis and was a member of the track team during her youth; she recently regained her interest in running. In her spare time, she experiments in the kitchen, creating quick, healthy recipes for dinners and guiltless treats.
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