Top a bowl of whole grain bulgur with
bright veggies: cooked, raw or a mix.
Photo courtesy Melissas.com.
A salad is defined as a cold dish of mixed raw or cooked vegetables, usually seasoned with oil, vinegar, or other dressing.
It can include meat, poultry, seafood or other ingredients. Like grains and legumes.
If you’re not eating enough whole grains, here’s an easy way to combine them with veggies into a luncheon salad or a dinner first course or side.
We love the bright colors in this photo from Melissas.com. It shows how important eye appeal is.
For St. Patrick’s Day, you can do a medley of greens: artichokes, arugula, asparagus, bok choy, broccoli, Brussels sprouts, cabbage, collards, fiddleheads, green beans, green onions, kale, kohlrabi, mizuna, mustard greens, pea pods, snow peas, spinach, sprouts, Swiss chard, tatsoi, turnip greens and watercress.
FIRST: PICK A WHOLE GRAIN
Don’t be afraid to try a grain you’ve never had before. If you can’t find any of these in your supermarket, check a natural food store.
Barley (but not pearled barley, which isn’t a whole grain)
Bulgur (cracked wheat)
Rice: black, brown, red, wild
NEXT: PICK FOUR VEGGIES
Something orange or yellow
Non-veggie substitute: beans, lentils, nuts
Fresh herbs, such as basil, cilantro, dill or parsley
Need help with choosing colored vegetables? Here’s an extensive list.
Skip the lettuces; you’ve got other opportunities for lettuce salads.
LAST: PICK A DRESSING
A vinaigrette is the best option here; but there are many, many vinaigrettes to try, varying types of oil and types of vinegar or citrus juice.
After the salad is tossed. Photo courtesy Melissas.
Types Of Oil
Infused oils: basil, chile†, lemon, orange, rosemary, etc.
Nut oil: almond, hazelnut, macadamia, pecan, pistachio, walnut
Pumpkin seed oil
Apple cider vinegar
Infused vinegar (fruits, herbs, spices)
See all of the culinary oils in our Culinary Oils Glossary.
Types Of Vinegar
Citrus juice: grapefruit lemon, lime, orange
As you can see, the number of combinations will last through many, many salads.
Take a look at all the vinegar types in our Vinegar Glossary.
†These oils can be very strong in flavor, and are best diluted with olive oil or canola oil. Start with a 1:3 proportion of strong oil to mild oil, and tweak to find the proportions that are right for you.