One synonym of salad is collage; which is a useful approach when creating a salad. Almost any ingredient can be used like raw or cooked veggies, proteins, fresh fruit or herbs. Fresh greens, warm grains, chilled wild rice or pasta make a delicious foundation. The common saying, “We eat with our eyes”, proves to be true when you sit down at the table to a beautiful collage of ingredients and enjoy eating a rainbow of food. The preparation and creation of an attractive salad for yourself or to share with a someone can be rewarding. Raw, colorful foods also contain lots of vitamins, minerals, phytochemicals and antioxidants. Having a diet rich in these nutrients can improve your mood, provide energy, boost your immune system and lower risks of common diseases.
Dressings are a subject that comes up frequently when discussing salads. Adding a 300 calorie dressing on top of your salad doesn’t make eating a salad for lunch or dinner a healthier option. I would agree that there are high calorie dressings with soybean oil, sugar and artificial flavoring that are yummy; however they are not so good for your body. Other options are available if you are adventurous enough to try them. Stocking your pantry with various oils and vinegars can give your salad a unique flavor of its own. Although some oils should not be used for cooking, any oils can be used to dress a salad. Vinegar options are endless; they can be purchased at your local grocery or made at home with your flavor favorites. The salad dressing isle is also full of options that can be lower in calorie, made with olive oil or organic ingredients. If you are purchasing dressings, simply check the label for ingredients (listed in descending order of amount). When choosing a store bought dressing, be smart and think of what the ingredients mean to your body. Dry dressing mixes can be used at home with better ingredients like good oils, vinegars, alternative dairy products or your own organic ingredients. I use Good Seasons Dressing packets regularly. I mix it with olive, avocado or grapeseed oil and any vinegars I have on hand. The options to create your own dressings are endless; be creative and use your favorite flavors!
Your collage can be made from what you have on hand! I often use leftover proteins as the star and then add veggies and cheeses that play well together! See My Salad Habit for other salad ideas. See It’s Prep Day for ways to prepare ingredients to have on hand so that an easy healthy option is available.
Set aside some time for yourself and make a salad to enjoy!
I encourage you to try something new today! I dare ya!