Satisfying Salads

By Arlene Bascom

Salads are one of the healthiest and most ancient meals known to man. As a rule, salads are high in fiber, low in calories, and hardly register on the glycemic index. A base of crunchy greens, some vegetables, maybe a little protein, and you have a bowl full of tasty, satisfying nutrition. Salads can be delicious, nutrient rich, and friendly to anyone trying to gain more energy or drop a few pounds. Using succulent greens and various veggies will help keep every forkful of your salad light, healthy, and bursting with flavor.

Asparagus, Boston Lettuce, and Orange Salad 

One unusual way to spark up a salad is to add blanched asparagus. Asparagus takes a lot of space and time to grow (an asparagus field takes three years to yield a harvest), which is how it got its reputation as a luxury vegetable. However, asparagus is now widely available all year long and less expensive than ever.

1/2 lb. 4 -5 in. fresh asparagus spears

7-10 leaves Boston lettuce, torn

1/2 small red onion, sliced and separated into rings

1 large navel orange, peeled and sliced crosswise

1/2 c. poppy seed dressing

To blanch fresh asparagus, add the spears to a large pot of boiling water. Cook, uncovered, for 2 to 3 minutes. Drain and then immediately plunge the asparagus into a bowl of ice water to stop the cooking. When completely cool, drain and pat dry. To prepare salad, cover serving platter with lettuce. Top with onions, oranges. and asparagus. Drizzle with dressing. Serves 4-5.

Rice Salad with Grilled Vegetables

The perfect way to use up leftover cooked rice is to pair it with grilled vegetables, resulting in a salad so flavorful you may be inspired to cook extra rice—just for this purpose!

1/3 c. extra-virgin olive oil

3 Tbsp. balsamic vinegar

1/2 tsp. minced garlic

1 tsp. fresh basil, minced, or 1/2 tsp. dried

1 tsp. fresh marjoram, minced, or 1/2 tsp. dried

Salt and freshly-ground black pepper, to taste

1 large onion, cut into 1/4-inch slices

1 red bell pepper, halved

2 large Portobello mushroom caps

2 small zucchini, halved lengthwise

4 c. leftover cooked brown rice

Preheat grill to medium-high. Whisk together the olive oil, vinegar, garlic, herbs, salt, and pepper. Place prepared vegetables on a baking sheet and drizzle dressing over them, turning to coat evenly, reserving enough dressing to cover vegetables and rice when combining. Grill vegetables either in a grill basket or directly on the grill rack for about 5 minutes, until slightly charred but still firm. Transfer vegetables to a platter to cool. Chop vegetables into ½-inch pieces and place in a large bowl. Add rice and remaining dressing, and toss to combine.

Ham and Pineapple Ranch Salad

A low-fat, simple to prepare delight, this salad is delicious served with a crunchy bread, such as ciabatta.

4 slices deli (or leftover) honey ham, cut into thin strips

1 c. pineapple tidbits, drained

Salad greens to serve four

Ranch dressing

1/2 c. (or more to taste) chow mein noodles

Arrange ham and pineapple over salad greens on four salad plates. Drizzle with dressing. Sprinkle with chow mein noodles.

Perfect Green Salad

To turn this into a main dish meal for two, simply add 2/3 c. grilled chicken or Ahi Tuna, cubed.

4 c. leaf lettuce

1 c. arugula

1/2 c. green pepper, diced

1/2 c. celery, diced

2 Tbsp. green onions, sliced

1 c. cherry or grape tomatoes

2 Tbsp. sunflower or pumpkin seeds

Salad dressing of your choice

Wash and thoroughly dry your greens. Dice the green pepper, celery, and green onions. Place greens in a medium salad bowl. Add the vegetables and toss lightly. Top with tomatoes and seeds. Add chicken or tuna, if desired. Serve with your choice of dressing.