Tuesday, November 2, 2010

Little Bit o Everything Salad

I sure do love a good salad! Well, sometimes. I go through phases. Sometimes I'll eat two salads a day for a week, sometimes the thought of a salad will repulse me. Salads are seriously the best way to get your vitamins and nutrients because the vegetables are all raw, but I can definitely sympathize with not always wanting cold, raw, crunchy vegetables. But, for when you do, this salad is one of my favorites!

For the best tasting salad, use organic produce! The chemical sprays and irradiation used on conventional produce greatly effects the taste and nutritional content. The skins of conventional produce are often tough, thick and very tasteless. This is unfortunate because the vast majority of the nutrients are located in or just below the skin. That is why I recommend to not peel the carrot, simply to wash it very well. The only thing you should be washing off your produce is dirt!!

This salad contains a little bit of every nutrient you could possibly need in a meal! To round it out, add a serving of a carbohydrate (half of a pita, a slice of whole grain bread, whole grain croutons) and have a serving of fresh fruit for dessert. The walnuts and chickpeas have a bit of protein but if you want more, add some baked boneless, skinless chicken or broiled shrimp!

Also, play around with the greens. I like to use one crunchy green (such as romaine) and one that's more tender, such as spinach, leaf lettuce or spring greens. If you have some access to frisee, endive or radicchio, throw that in!

Little Bit o Everything Salad
  • 3 leaves romaine lettuce
  • 1 cup loosely packed baby spinach
  • 1 tablespoon minced fresh parsley
  • 1 carrot
  • 1 inch section cucumber
  • 2-3 florets fresh broccoli
  • 1 mushroom
  • ¼ red pepper
  • 2 heaping tablespoons cooked chickpeas
  • 3 heaping tablespoons walnut pieces
  • 1 tablespoon raisins, dried cranberries or currants
  • 2 tablespoons vinaigrette dressing, such as balsamic
Chop the romaine lettuce and spinach into smaller pieces. If they are not pre-washed, wash in cold water and dry in a salad spinner or with a clean kitchen towel. Place into a bowl and top with the parsley.

Thoroughly wash the carrot (preferably with Veggie Wash). Use a vegetable peeler to peel long strips of carrot on top of the lettuces. Use about 25 strips. Eat the rest of the carrot, serve it on the side, or reserve for another use.

Cut the broccoli florets up into smaller pieces, if desired. Thinly slice the mushroom and dice the red pepper. Thinly slice the cucumber and then halve into half-moon shapes. Add all to the bowl. Top with the chickpeas, raisins and walnut pieces.

Just before serving, drizzle the dressing around the top of the salad. Toss and enjoy!

Colorful - Beautiful - Textures - Nutrients

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