The American salad is in a sorry state. For most people, a salad means a dusty pile of iceberg, bacon bits, and mushy tomato wedges. It is something to be eaten out of obligation, or perhaps because there can be a McDonald’s-like enjoyment in the combination of bacon, ranch, and cheese bits (on a pile of iceberg, of course, so we don’t feel like total barbarians). Well, forget all those stale croutons and bottled dressings for a moment. If you take the time to beef up your salad skills a bit, a whole new world of healthy (and delicious) eating will open up for you.
What greens are you familiar with? Iceberg is the most common salad green, and, in my opinion, the most boring. You know romaine from Caesar salad, and have probably tried spinach with fruit and nuts or perhaps steak and blue cheese (all delicious, from my perspective, but not even the tip of the iceberg – ha). But what else is there?
Leaf lettuce is slightly more bitter and less crunchy than romaine. It is fairly delicate and is best washed immediately, rolled up in paper towel and stuffed in a ziploc bag with the air pressed out (this also saves you from trying to dress wet greens). Lettuces in general are not the most flavorful greens, and are best paired with strong-tasting ingredients. One of our favorites is Salad Niçoise, recipe here. It is a fairly involved salad featuring fish and lots of cooked vegetables. Notice the dressing: olive oil, red wine vinegar, mustard, and shallot. Easy to mix up in a small jar. If you don’t have shallots, use onion or (slightly less) garlic. Skip any of the veggies you don’t have; maybe try salmon instead of tuna (this salad is even better, by the way, with fresh fish). You can use whole potatoes and cut them up if you don’t have the fancy baby ones. I usually steam the veggies instead of boiling them because I think it’s easier. Whatever. Salad is not like baking. It is extremely flexible, governed only by what’s in your fridge and which flavors you like.
Arugula can run the whole range of mild to bitter. Most supermarket arugulas are stronger than lettuce without being terribly bitter. Because it’s more flavorful than lettuce, it’s good in very simple salads. Perhaps my favorite salad ever is arugula dressed with a little lemon juice, olive oil, and salt (for salad dressings, the proportions are usually one part acid to three/four parts oil, depending on your palate; a dollop of mustard adds flavor and keeps the dressing emulsified longer). Slice some onion very thinly and shave some parmesan on top. If you want to make this salad even better (and more expensive), toast a few tablespoons of pine nuts in a dry pan just until you start to smell them. Mmmmmmmmmmmm.
Kale is not as bitter as arugula, but it is tougher. It is amazing in this recipe, with our without the radicchio (a very bitter, but fabulous, non-green). Slice it thinly so you don’t end up with giant mouthfuls of tough leaves to chew. I usually throw a can of rinsed chickpeas over the top of this salad.
So now you’ve got some ideas. But the most fun in the kitchen, I think, comes from successful creativity, and salad-making is no exception. Being creative (while still making something you like) does require a little familiarity with your ingredients. That takes some effort, but it is worth it.
The first step is to assess your pantry. What oils, vinegars, and sauces do you have lying around? Do you know when to use red wine vs apple cider vinegar, or when lemon juice might be nicer still? If not, pour a tiny bit into a glass, warm it with your hand, and taste it. Please do not use vegetable oil for salad dressing. Please. And olive oil, especially if you’re using it for dressing, should be at least slightly peppery and not at all rancid. Good olive oil will make you cough if you drink it straight.
My most basic dressing requirements (if I had to narrow it down, which I’d hate to do) would be olive oil and sherry vinegar (a little nicer than red wine). Mustard would be a close third, as it adds so much depth to the dressing while also improving its consistency. This website lists Sally Fallon’s recipe for basic dressing. It is useful for learning some general proportions (note that the flaxseed oil is included for health reasons, not taste). Don’t forget salt and pepper.
Beyond the basics, apple cider vinegar (if you can find the raw kind, it’s even better) is versatile and delicious. If you mix it with olive oil and greek yogurt and pour it over chopped apples and shredded red cabbage (thanks to my wonderful sister-in-law for this awesome idea), you’ll wonder why you haven’t done it before. Coconut vinegar is fun for more asian-themed salads, perhaps with a dash of toasted sesame oil (which, by the way, will make all the difference in your stir-fry. Add it at the end, though; it’s not for cooking). Lemon, lime, or grapefruit juice serve well as the acid in dressing, as does orange juice (though it’s a little too sweet to use without some vinegar). Roasted root vegetables, crumbled feta, thinly sliced onion, and lettuce with lemon juice and olive oil are heavenly. Flavored oils and nut oils are both fun to play around with, though they’re less versatile than the basics.
And then there’s balsamic. It comes in a couple classes. The cheapest kind is labeled simply “balsamic vinegar” and is great in marinades for meat or dressing for just about any veggie salad. The best, and most expensive, will be labeled either “Aceto Balsamico Tradizionale di Modena” or “Aceto Balsamico Tradizionale di Reggio Emilia“. You can explore Wikipedia for more information on what separates the classes of balsamic. Suffice it to say, the real stuff is syrupy and sweet, needs no oil, and is too expensive to use regularly. But nothing else will make your tomato, basil, and mozzarella salad shine in the same way.
So the next time you’re at the grocery store, look at the greens. Pick something out you haven’t tried before. Taste a piece, then imagine which of your on-hand dressing ingredients would compliment it best. Add some fresh (steamed, roasted, whatever) vegetables, or don’t. Maybe it would be good with cheese or nuts. Got any fresh herbs with a short shelf-life? Maybe they’d be nice in the mix. A can of fish or chickpeas can be thrown over the top to turn it into a main course. It’s your salad; make it how you want. Just leave the wilting iceberg and mystery bacon bits for someone else.
I apologize that this is such a long post. I can’t help it; I love salad. If you’ve made it this far, feel free to share your salad ideas and experiences. I would love to hear them.
I read your article while I was eating a salad I made for lunch (no kidding). I come from a salad loving family. I like to have salad for lunch a lot so I try to include some protein along with veggies and some dairy. Today’s salad was made of romaine (love the crunch), little tomatoes, avocado, carrots, seedless cucumber, some turkey, sunflower seeds, and some cottage cheese. I use olive oil and red wine vinegar with some salt and a crushed garlic clove.Nothing like a good salad!
I just had one of those moments where I hunted on Facebook for the link to this post, mostly so I could share that though I am typically a salad-hater, the fattoush I made in an effort to be Friday-friendly to my brother was a beautiful thing. Huzzah!
I’m so glad! Fattoush salad is amazing.