Summer is the season for salads.
The northeast is hot and humid during July and August and the last thing anyone feels like doing is spending hours in a hot kitchen. We want cool and refreshing. And we want it now.
Local farmers markets provide a variety of fresh greens. After that, it depends on what is available, seasonal, and handy.
But whatever you decide to throw in, please don’t be stingy with the salad dressing. Salads don’t make it to my table unless they’re well dressed.
Pictured above is a salad I put together recently. Red leaf Boston lettuce, small tender inner leaves of an escarole, some avocado, a couple of hydroponic tomato, a scallion, one whole chopped cucumber, a hard cooked egg, some nice canned tonnino, some chickpeas, and one of my favorite Italian imports, Roman artichokes that still have their stems intact.
For the vinaigrette, I make my own with California cold pressed Arbequina olive oil, imported sherry or wine vinegar (7 – 8% acidity), and salt. And I used a very generous tablespoon of my artisan vinaigrette for each 100 grams (3 1/2 ounces) salad.
Wait a minute! You’re a dietitian aren’t you? Isn’t your job to remind us not to use too much oil and to cut back on salt?
My more zealous colleagues do just that. Especially those who work in weight loss or food addiction. Other colleagues separate healthy fats from unhealthy fats but will still recommend restraint. But not me. So I’m the first to admit that what I’m about to say is controversial.
Because flavor reigns supreme at my table, I use LOTS of vinaigrette because my well dressed salads tastes better than a salad topped a skimpy amount of dressing or worse some of that fat free stuff.
Putting an irresistibly delicious salad on the table makes it easy for folks to eat more vegetables. And getting folks to eat more vegetables is what we want right?
Found a wonderful quote in my facsimile edition of The Original Picayune Creole Cookbook originally published in 1901. The book says it is an old Spanish proverb. Who knows? Whatever the source it’s makes good culinary sense.
To make a perfect salad there should be a miser for vinegar, a spendthrift for oil, a wise man for salt and a madcap to stir all these ingredients, and mix them well together.
So please unless you’re committed to a low fat diet or limited fats to promote weight loss, don’t worry about olive oil. The fats in olive oil are mostly unsaturated and have a favorable fatty acid ratio.
Salad greens and vegetables are rich in potassium, fibers, and phytonutrients. Plus carotenoids are better absorbed in the presence of fat. Add some protein to your well dressed salad as I did with a locator mix of tuna, egg, and chickpeas. Serve with crusty whole grain bread and voilá a complete meal.
We normally eat about 2 1/2 cups or so for a meal or roughly 500 calories per plate not counting bread.
📝 Nutrients do count so here are the numbers:
1 cup (115g) – 200 calories
16g total fat, 250mg sodium, 300 mg potassium, 6g total carbohydrate, 2g fibers, 0g added sugars, 10g protein.
68% calories from fat (FDA rounding rules applied)