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Salad Dressing…Oh What a Blessing…

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Finally now that you’ve gotten the best salad greens and the best vegetables into your bowl, what do you have?

Just a bowl of salad greens and vegetables, right?

What makes a salad actually a salad is salad dressing.

And what makes countless other foods—such as wings, pizza, breadsticks, chicken nuggets, French fries, sandwiches, subs, and burgers.

There are countless salad dressings available, but most salad dressing fall into one of two categories—mayonnaise based salad dressing or vinaigrettes.

“Creamy” salad dressings usually use mayonnaise or some other “creamy” ingredie1nt—such as yogurt, crème fraiche or sour cream—as  the main ingredient.

The most common creamy dressing, obviously to most of us, is Ranch.

 

 

Vinaigrettes. on the other hand, are a mixture of oil, vinegar, and  other ingredients—such as hazelnut, fruit juice, mustard, spices, herbs, lemon juice, basil, parsley, and oregano.

The most common vinaigrettes include…

  • Apple Cider Vinegar
  • Dijon Vinaigrette
  • Greek
  • Italian
  • Strawberry Poppyseed

But don’t limit yourself to these traditional dressings. Feel free to try other things also—such as traditional dips, guacamole, hummus, and salsas.

 

Things to Remember…

If you are making your own salad dressing, use the highest-quality ingredients that you can find.

Salad dressing can make your healthy salad just as fattening, if not even more fattening, than a Big Mac. Remember this when you are choosing your salad dressing as well as using your dressing on a salad. 

Serve the salad immediately after using the dressing. Otherwise your salad will wilt.

 

Toss your salad gently but thoroughly, making sure that you do not totally crush or ruin your leafy greens and other ingredients.,

Sweet, Sweet Sunday

Here’s to a Super Bowl

Now that we’ve learned that there are way more salad greens to choose from than the ordinary iceberg lettuce, let’s talk about the good stuff that actually makes salad good.

One major difference that makes a salad that you actually enjoy eating better than the salad that you dread seating is using just as many vegetables as your do leafy greens.

Raw veggies and other add-ins will give your salad texture as well as more surface area for dressings and toppings.

Here are some of the most common choices as far as salad add-ins…

Note…I was going to be more detailed when I first started this, but decided that since one of my goals is to finish working my way through the Raw Foods yamid, thought that this would be rather redundant, and for making salads, this would be more useful instead…

Vegetables…

  • Artichoke
  • Asparagus
  • Avocado
  • Baby Carrots
  • Bean Sprouts
  • Beets
  • Bell peppers
  • Black Olives
  • Broccoli
  • Carrots
  • Cauliflower
  • Celery
  • Cherry tomatoes
  • Corn kernels
  • Cucumbers
  • Green bell pepper…
  • Green olive…
  • Heirloom Tomato…
  • Jicama
  • Mushrooms
  • Onions
  •  Pickled beets
  • Portabello mushroom
  • Radishes
  • Red bell pepper
  • Red onion
  • Tomato
  • Zucchini

Fruits

  • Apple
  • Dried Cranberries
  • Mandarin Oranges
  • Strawberries

Legumes

  • Chickpeas.
  • Kidney beans

Carbs

  • Nuts and Seeds
  • Almonds
  • Cashews
  • Chia seeds
    peanuts

    pumpkin seeds,
    Sesame seeds,
  • Sunflower Seeds
  • xsummer squash, hot peppers, possibilities are endless!

  • minced garlic,
    garlic powder,
    cayenne pepper,
  • oregano,
  • cumin,
  • paprika,
  • onion powder
  • salt
  • pepper 
  • black beans,
  • lentils,
  • pinto beans
  • Herbs
  • Cilantro
  • Basil
  • Dill
  • Mint
  • Rosemary
  • Oregano

Meats

  • Bacon
  • Chicken
  • Ham
  • Steak
  • Turkey
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Raising the Bar at the Salad Bar

If you’re gonna eat lettuce and carrots like a rabbit because you’re on a diet or a diabetic or health nut…you will very quickly get sick and tired of the average bagged salad that sits in your fridge drawer quickly forgotten until it starts smelling bad or you stumble on it when looking for something else behind the mayo and mustard.

If you’re gonna eat lettuce and carrots like a rabbit, you must learn to raise the bar on your home salad bar…otherwise eating salad will become just another health food to log into your food diary.

But before we talk about all of the different leafy greens that are available, let’s learn a few basic rules that you should remember…

Nutrition…As far as nutrition goes, all leafy greens are good for you—being great sources of folate, vitamin A, vitamin C, vitamin K, iron, and calcium…but not all leafy greens are as healthy as the rest of the family.

As a general rule, the darker the green, the healthier the green.

Kale and spinach are always better choices than iceberg lettuce or endive.

Lettuce is about 95 percent water…and gives you half as much of the recommended daily value of vitamin K and vitamin A.

Selecting Leafy Greens...Make sure that the leafy greens are buying to make your salad are fresh and crisp… not wilted, limp, and withered.

Avoid any leafy greens that have brown or yellow edges, or dark or slimy spots.

If you are buying bagged greens, always check the use-by-date.

Storing Leafy Greens..Always rinse your leafy greens before using because the folds in leafy green vegetables easily accumulate dirt.

The best way to store your leafy greens is to wash and dry them, layer the leaves in wet paper towels or a kitchen towel, place in a plastic bag, and refrigerate in the crisper drawer.

Never store greens near fruits, such as apples or bananas, Fruit gives off ethylene gas as it ripens and will cause the greens to develop brown spots and decay rapidly.

Drying Greens…Always make sure that the greens are bone-dry before using them in your salad. Otherwise the dressing will not cling to the leaves and you’re more likely to have a soggy salad.

Sweet, Sweet Sunday

Let Us Talk About Lettuce

  • Whether you are a diabetic or on a diet or a vegetarian or raw foods advocate, it might seem like you are eating salad night after night after night…not to mention for lunch also.

  • But the same old salad made the same old lettuce can get extremely boring…extremely…
  • So why not add some variety to your mandatory salad by adding more leafy greens to your instacart order?
  • There is a wide range of leafy green vegetables to choose from other than lettuce…
  • But these can seem to overwhelming, and you’ve only been eating lettuce for how long…
  • So let’s now take a look at the various leafy greens vegetables that are available—starting with the basics of selecting, storing, and using them in salads. ..as well as the nutritional value of different varieties…