Articles in Healthy Cooking
Salads are the last thing we think about when we’re planning a Thanksgiving menu, but they are a great way to begin the feast. We like to serve this course before people sit down to dinner. We’ll plate them in the kitchen, then pass them around while the crowd sips champagne before the meal. Or we’ll place them on a buffet along with other hors d’oeuvres, a stack of salad plates and forks close by.
Here are some of my favorite choices for this holiday meal, salads that show off fall produce, feel autumnal, but won’t fill you up too much before the main event.
Endive and Baby Arugula with Pears and Toasted Hazelnuts
Toast about 1/4 cup hazelnuts, set aside. Combine baby arugula, endive, a sliced ripe pear or two, some chopped fresh tarragon and parsley and toss with a lemon vinaigrette made with lemon juice, mustard, a little garlic, hazelnut oil, olive oil, salt, pepper and some shaved Parmesan. Add hazelnuts just before serving.
Marinated Vegetables with Coriander Seeds and Herbs
Simmer 3 cups water, 1/3 cup vinegar, 1/2 cup dry white wine, 1/2 cup olive oil, a few crushed garlic cloves and chopped shallots, a bouquet garni made with parsley sprigs, bay leaf and thyme sprigs, 1 1/2 tablespoons coriander seeds, 2 teaspoons fennel seeds, a teaspoon of peppercorns and salt to taste in a large saucepan or soup pot 15 to 30 minutes. Remove vegetables to a bowl. Reduce marinade by half and add lemon juice to taste, and pour over vegetables. Refrigerate for a few hours. Garnish with chopped fresh herbs such as parsley, tarragon or chervil.
Baby Spinach Salad with Balsamic Roasted Turnips or Beets
Cut peeled turnips or beets in wedges and toss with a few tablespoons olive oil and a tablespoon or two of balsamic vinegar. Season with salt and pepper and place on a parchment-lined baking sheet. Bake 10 minutes at 425 F. Stir and bake for another 10 minutes, until tender. Remove from heat and allow to cool, then toss with baby greens and vinaigrette. Walnuts, blue cheese or feta, fresh herbs all welcome.
Make a creamy dressing with 3 tablespoons mayonnaise, 1/4 cup plain yogurt, 1 teaspoon curry powder, 1/2 teaspoon ground cumin, a little honey, 2 to 3 tablespoons lemon juice, salt and 2 tablespoons walnut oil or grapeseed oil and toss with shredded turkey, chopped apples, diced celery, chopped walnuts and chopped radicchio or endive.
Broccoli, Baby Arugula and Purslane with Quinoa
Slice broccoli crowns as thin as possible. Toss with a vinaigrette and marinate 10 minutes. Add baby arugula and purslane and toss together. Add just a little quinoa, about 1/4 cup, and toss again.
Marinated Carrot and Cauliflower Salad
Cut carrots into 2-inch sticks and break cauliflower into florets. Steam carrots 5 minutes. Steam cauliflower 5 to 8 minutes, until just tender. Toss at once with coarse sea salt and equal parts sherry vinegar and olive oil. Before serving, toss with a few tablespoons chopped fresh mint.
Radish and Orange Salad
Cut navel and blood oranges into rounds or sections. Cut radishes and daikon radishes into thin rounds. Make a dressing with lemon juice, a little agave syrup or honey, cinnamon, cayenne and pistachio oil. Toss radishes and citrus with dressing in separate bowls and arrange on a platter or on plates. Garnish with pistachios and fresh mint.
Romaine and Couscous Salad
Toss romaine (broken into small pieces), diced red and yellow peppers, and abundant fresh herbs with a lemon vinaigrette.
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Main photo: An endive and baby arugula salad with pears and toasted hazelnuts makes a perfect Thanksgiving salad. Credit: Copyright 2015 Martha Rose Shulman
High-end vinegar is going through something of a renaissance among foodies, chefs and home cooks. Vinegar is alive. Literally. At least before it’s pasteurized — a step taken by most manufacturers to make vinegar shelf stable. I’m on a quest to make my own vinegar, the kind that must be consumed quickly while at its peak acidity level, or fed at regular intervals to keep it alive. This living vinegar is tastier, healthier — and can give you better bragging rights — than the expensive pasteurized product you’re likely to find in gourmet food stores.
I dove into the world of DIY vinegar at the home of America’s greatest promoter of maker lifestyle: Thomas Jefferson. The Monticello Heritage Harvest festival is an annual celebration of food, history and the do-it-yourself spirit of the American Revolution, where authors and PhDs rub shoulders with urban homesteaders — a gathering that my husband calls “Historians ‘n’ Hippies.” My guides in the art of vinegar production come from both ends of this spectrum: Sandor Katz, author of “The Art of Fermentation,” and Gabriele Rausse, a pioneer of modern Virginian wine making and director of Gardens and Grounds at Monticello.
Ancient roots of vinegar culture
Vinegar appears in the human record at the dawn of civilization. Vinegar residue has been found in Egyptian urns from 3000 BC. Vinegar is mentioned as a tasty treat in the Bible and as medicinal treatment for colds in the works of Hippocrates. Apple cider vinegar was a cure-all in colonial America, but by the time of the American Revolution, people such as Thomas Jefferson explored vinegar as the ultimate addition to fine dining. Jefferson’s years in Paris made him a connoisseur of vinegar — and culinary historian Damon Lee Fowler declared Jefferson was positively “addicted” to tarragon vinegar.
Making your own
There are extremely elaborate, highly measured ways to accomplish the transformation of fruit juice or wine into fine vinegar. But Sandor Katz takes a loose, DIY approach to the process. Acetic-acid-producing bacteria called acetobacter and yeast — the two microorganisms required for vinegar making — are all around us. “You don’t have to be a microbiologist,” said Katz, when I expressed my concerns about making fruit scrap vinegar. “Not to worry: vinegar makes itself.” My process began with fruit scraps. While making a pie, I found myself with a pile of peach skins and several less-than-perfect chunks of fruit. I would begin with this, starting the process of turning fruit sugar into alcohol.
Step one: Sugar to alcohol
Vinegar requires two steps to turn fruit scraps into vinegar. First, yeast naturally found on fruit turns sugars in the fruit into alcohol — a process called alcoholic fermentation. And second, acetobacter converts the alcohol into acetic acid. A home brewer or winemaker will use specific types of fruit sugar and add a specific type of yeast to the mixture. For my purposes, I just mixed the fruit scraps with a sugar solution in a Mason jar following Katz’s recipe in his first book, “Wild Fermentation.” Then I covered the top with a paper towel secured with a rubber band and let the natural yeasts on the fruit (and in my kitchen) find their way to it. Yeast consumed the sugar, excreting carbon dioxide bubbles and ethanol in the process. I gently swirled the mixture around in the jar every once in a while and within a week, I could see the telltale bubbles that showed alcohol was being created.
Step two: Alcohol to acetic acid
My goal was not low-alcohol peach hooch. There’s a second step: turning alcohol into an acetic acid mixture that tastes delicious. “The word we use is French,” Katz said. “Vin aigre just means ‘sour wine.’ It is the consolation prize when alcohol goes bad.” I strained out the chunks of peach skin to stop the alcohol-creation process, then put the golden liquid into a new container with a scrap of thin kitchen towel over the top of the jar. Katz’s approach to this step is extremely simple: just let it sit there. The peach alcohol soon began to get stringy gelatinous threads that eventually massed into a noticeable translucent layer on top of my peach mixture. At first glance, it seemed like a food-safety disaster, but it’s actually the start of the vinegar magic.
A historic how-to series for home cooks, canners and kids
This was the beginning of the “vinegar mother,” a gelatinous membrane made mostly of cellulose produced by the acetobacter. It is the “starter” from which more vinegar can be created. After two weeks, a quick whiff at the top of the jar revealed the powerful tang of transformation.
I poured some of the vinegar into a shot glass. It tasted sharp, with a hint of sweetness — a distinct peach taste to the delicious acidic liquid. I plan to let this sit for a couple of more weeks, until it reaches its peak of acidity. I have a dozen plans for this: salad dressing, marinade, potato salad, even mayonnaise.
Making fruit scrap vinegar was an interesting experiment, but this kind of live vinegar needs to be used fairly quickly, while at its maximum acidity level, or heat-pasteurized and stored in a closed narrow-necked bottle for long-term storage. I wasn’t interested in the details of heating and storing this kind of vinegar safely. And it is crucial to pay attention to these details because as the acidity level in vinegar drops, other microorganisms can start to take over — a potentially dangerous situation from a food-safety standpoint. I wanted to find an easy sustainable way to keep vinegar alive in my own kitchen, so I turned to a classic Italian method for making wine vinegar.
An alternate step: Acquire a mother
The traditional method of making vinegar with wine begins with acquiring a “mother of vinegar” from a vinegar-making friend or from a wine-making supply store. I was generously given a small jar of this vinegar mother by Rausse. A passionate winemaker and vinegar maker, Rausse makes vinegar in his home every day using a “mother” that came from his grandmother’s house in Italy. When I asked him how long he had had his vinegar mother, he told me, “Since I was born.”
I was honored. My vinegar mother had its birth on another continent three generations ago. But such a legacy requires dedication and focus. I learned about the care and feeding of vinegar mothers at Rausse’s vinegar-making demonstration at Monticello’s Heritage Harvest Festival.
Keep your vinegar alive
The key to good vinegar, according to both Katz and Rausse, is to consume it while it is still alive. Most vinegar that you buy in the grocery store or gourmet shop has been pasteurized — the living organisms killed for the sake of shelf-stability and food safety. There is an important place for pasteurized vinegar, most notably in food preservation.
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The USDA recommends that only vinegar with an acidity level of at least 5 percent should be used for pickling fruits and vegetables. Because the acidity level of homemade vinegar is unknown, it should never be used for pickling. I follow this rule in my own kitchen and encourage others to do the same. But when I want to dress a salad, I reach for live vinegar.
Up until now, I’ve bought commercially produced vinegar with live bacterial cultures (Bragg’s makes a good one from apple cider). In a few months, I hope I’ll be reaching for vinegar with a living history instead. My homemade vinegar will tell the story of at least three generations of Italian vinegar makers, with additional flavors from my own kitchen. Over time, I’m sure my homemade vinegar will transform into something unrecognizable to Gabriele Rausse and his grandmother, but I hope it will be a delicious heirloom that I’ll be able to pass on to friends and family over the years and eventually to my own grandchildren. Time will tell.
Main photo: Peach skins were used to make homemade peach vinegar. Credit: Copyright 2015 Susan Lutz
Puréed vegetable soups make an excellent entrée for a delicious meal consisting entirely of a soup and salad.
Wanting an authentic French recipe, I visited chef Jacques Fiorentino in the West Hollywood kitchen of his restaurant L’Assiette Steak Frites where he demonstrated his easy-to-prepare sorrel soup.
Sorrel brings dark, leafy goodness
Sorrel is not spinach. The leaves are similar, but the flavor is completely different. Richly flavored with citrus notes, sorrel’s dark green pointed leaves are a good source of potassium, vitamin A and vitamin C.
Unlike many leafy greens, sorrel is a perennial. One spring we were given a small plant in a 3-inch pot. During the first year the plant doubled in size. By pinching off the floral buds and harvesting the young leaves, the plant flourished and we enjoyed sorrel soup on a regular basis. After several years it grew so vigorously that it all but took over the garden.
A riff on soupe à l’oseille, a French classic
Calling his restaurant Steak Frites, Fiorentino announced to the world that his restaurant was solidly in the French bistro tradition. The dark wood interior and precise menu puts a spotlight on favorites that would be found in neighborhood restaurants throughout France.
Like Proust and his madeleines, Fiorentino uses a few carefully chosen dishes to evoke his childhood in Paris. For him that means grilled steak, double-cooked french fries (frites), foie gras and sorrel soup with deep herbal accents. As a nod to contemporary preferences he added salmon and, for vegetarians, portobello mushrooms with frites.
Wash. Sauté. Simmer. Blend. Season.
Depending on the chicken flavoring used, you will need more or less salt. Homemade chicken stock has the least salt and is preferred. Packaged stock, chicken concentrate and bouillon cubes have considerably higher salt contents.
Good quality concentrated chicken stock and bouillon cubes can be purchased in restaurant supply stores and supermarkets. Since the sodium content varies considerably, delay adding salt to the soup until all ingredients have been blended, then taste and season.
A vegetarian version can be created by substituting vegetable for chicken stock. As with chicken stock, homemade vegetable stock is preferable to bouillon cubes and will have a lower salt content.
In the restaurant, Fiorentino uses potato flakes for flavor and convenience. If you would prefer to use potatoes, boil the potatoes in salted water until a paring knife pierces the flesh easily. Allow to cool, peel, cut into quarter-sized pieces, add to the soup and blend.
L’Assiette Sorrel Soup
Prep time: 20 minutes
Cooking time: 40 minutes
Total time: 60 minutes
Yield: 4 servings
4 ounces unsalted butter
1 small red onion, washed, peeled, roughly chopped
1/2 stalk celery, washed, trimmed, roughly chopped
1/2 teaspoon dried thyme
1/2 teaspoon dried marjoram leaves
1 medium-sized potato, Yukon Gold preferred, washed
1 1/2 cups chicken stock (homemade preferred) or 1½ cups water and 3 cubes Knorr chicken bouillon
8 ounces whole milk
4 ounces cream
1/4 pound fresh sorrel, washed, leaves only
Sea salt to taste
Pinch freshly ground white pepper, finely ground
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1. Heat a large saucepan over a medium flame. Add butter, melt and allow to lightly foam. Add chopped onion and celery, stir well and sauté until the onion is lightly translucent. Do not allow to brown. Add thyme and marjoram, stir well to combine flavors.
2. Boil a pot of salted water, cook whole potato, covered, for 20 minutes or until a pairing knife enters easily. Set aside to cool.
3. Add liquid, either chicken stock or water, stir well and continue simmering for a minute or two. Pour in milk and cream, stir well and bring flame up to medium so the liquids simmer five minutes to combine the flavors, being careful not to boil.
4. Add whole sorrel leaves. Stir into the soup. Reduce flame so the soup simmers. Stir frequently and cook 25 to 30 minutes to combine flavors. If water was used instead of chicken stock, add chicken bouillon or base, stir well. Simmer an additional 5 minutes.
5. Blend the soup using either an immersion or a general purpose blender, about 5 minutes. Peel the cooked potato, dice and add to the soup. Blend until smooth.
6. Taste and adjust seasoning with sea salt and freshly ground white pepper.
Serve hot with fresh bread and, if desired, a tossed green salad.
Main photo: Sorrel soup with crème fraîche prepared by chef Jacques Fiorentino at L’Assiette Steak Frites. Credit: Copyright 2015 David Latt
Chopped ultrathin in a style called a chiffonade, kale is a perfect bed upon which to build your salad dreams. And since it is one of the most nutrient-dense foods on the planet, with vitamins A, K, C, B6, manganese, calcium, copper, potassium and magnesium to boot, it’s pretty much the Tempur-Pedic of salad beds. Try these simple combinations to become a kale fan for life. And make sure that your kale was harvested correctly — too late and the leaves turn bitter, a winning characteristic for no one.
Apple of your eye
Sweet and tart apples make kale salads meet all of your taste requirements for sweet, bitter, sour and umami. Try a Pink Lady sliced thin paired with pistachios and feta, and mix gently with a dressing of fig vinegar and high-quality olive oil.
The classic spinach salad combination of bacon, grape tomatoes, hard-boiled egg and red onion gets an updated nutritional boost by replacing the spinach with kale. Toss in a vinaigrette made with warm bacon fat, olive oil and your favorite balsamic.
Citrus is the star
Citrus is the star of this kale salad, which pairs the leafy green with thin-sliced fennel, shaved Parmesan and vinaigrette of lemon and olive oil. For a sweet touch, add a thin-sliced Asian pear to the mix.
A protein punch
For a dinner salad with a protein punch and good fats galore, add pieces of turkey, chopped walnuts and scooped, diced avocado. Dress with your favorite balsamic vinaigrette and season with salt and pepper.
Veggies abound in this kale salad with grated carrot and diced roasted beet. For extra crunch and the perfect mellowing creaminess, add some thin-sliced almonds and crumbled chèvre. Toss in a vinaigrette with fresh dill or make a creamy dill dressing with plain yogurt, olive oil, dill and garlic.
If you’re a fan of Caesar salad, you’ll adore a kale-centered version pairing the leafy green with sliced sardines and Parmesan. Simple and packed with fatty acids, it’s a plated nutrition bomb. Make a dressing of minced garlic with lemon juice and high-quality olive oil.
Rethink the radish
Rethink the radish in this design-friendly stunner where the contrast of red and green makes the plate. Slice the radishes as thin as possible and toss them with the kale, sliced green onions (or chives) and a generous handful of pumpkin seeds. Dress with good old apple cider vinegar and olive oil and you’ve got a plate to celebrate early summer.
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Main photo: Kale is the perfect bed upon which to build a salad, as well as being packed with nutrients. Credit: Thinkstock
Dwayne “The Rock” Johnson recently shared his muscle-building meal plan, startling some with the more than 4,000 calories and 36 ounces of cod he consumes on a daily basis. While my Oklahoma-raised husband nary includes seafood on the menu, he has been “eating for muscle” since high school, as he has trained and competed in wrestling, bodybuilding and power-lifting.
Over the past decade, I have been forced to cede significant kitchen territory to culinary enigmas such as chocolate-flavored whey protein, pink-hued pre-workout powders and multi-piece shaker bottles. As a result, I have observed at close range the food rules of a deliberately anti-foodie subculture, where positive nitrogen balance triumphs over palatability.
Protein is king
A veritable army of protein-rich comestibles rules our kitchen. Dozens of eggs, pounds upon pounds of lean meat and gallons of milk colonize the refrigerator. Large, barrel-like canisters of protein powder and accompanying supplements set up camp in one of the largest cupboards. Far from a child’s after-school snack, skim string cheeses populate the dairy drawer, ready in waiting for when hunger strikes.
Food is fuel
Anyone following an eating plan like this calculates each meal to provide a specific amount of carbohydrate, fat and protein, referred to as “macros.” This means that seasoning, texture and overall flavor may fall to the wayside. For example, on the morning of my husband’s final bodybuilding competition, he ate his last meal: a boiled chicken breast and a side of cooked oatmeal with cinnamon. He ate it cold. Out of a plastic container. Standing up. He might not have tasted it at all. It was just fuel. One last fill up before the show.
Taste is secondary
When protein commands the kitchen, flavor may be highly compromised, as foods take on a decidedly chalky taste. With options like chocolate malt, cinnamon graham cracker and banana cream, protein powder flavors may mimic a dessert menu, but they taste nothing like it. While there are certainly vegetarians and vegans who successfully follow muscle-building diets, it is unlikely many foodies could follow this regimen.
Cheating is part of the plan
Not all muscle-building meals are so profoundly ascetic. Bodybuilding resources abound that promote scheduling “cheat meals,” food breaks that understandably relieve the monotony of the diet, enhancing compliance and preserving sanity. Cheat meals also purportedly boost hormones and insulin sensitivity, which can be affected by prolonged calorie restriction during stricter phases of the pre-competition diet.
Bulk is good
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Building muscle bulk is one thing. Preparing food in bulk, known as meal prep, is another. Take, for example, the ingredients for one week of my husband’s lunches: 6 pounds of ground turkey, two cups of whole grain pasta, four cups of chopped vegetables and another four of greens, plus olive oil and low-calorie salad dressing. He prepares these meals in a fury on Sunday evenings, transforming our kitchen counter into a Ford-inspired assembly line. In under an hour, he cranks out five identical lunches, programmed for macros and packed into transportable containers. You can judge a muscle-building kitchen by how many pieces of Tupperware it holds.
Meal prep is not cooking
Make no mistake. Meal prep is not exactly cooking. It lacks cooking’s therapeutic value, its sensual processes, its variation and its creativity. Meal prep is mass assembly, measured and calculated. Meal prep is about efficiency, convenience and perhaps above all, adherence. Because sticking to the plan facilitates meeting one’s goals. It means making weight or achieving a competition-ready physique at just the right time — and if everything falls into place, winning.
Main photo: Eating to build and maintain muscles, rather than taste, is a very different approach to your diet. Credit: Thinkstock.com
Before the advent of TV’s “MasterChef,” master chef Michel Guérard was already on the gastronomic front lines. He was one of the key activators of the nouvelle cuisine movement in France in the 1970s, which refreshed France’s culture of heavy, rich dishes, and has been pushing for light, healthy, seasonal food ever since.
Today, he continues that commitment in the cooking school he’s recently opened on his estate.
Teaching chefs to cook for health
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At Les Prés d’Eugénie, Guérard also runs several hotels, restaurants and a treatment center.
Food as a cure for what ails us
Guérard has always believed that we truly are what we eat, and that food — fresh, light food — can cure us from many of the illnesses that beset the modern world.
The cooking school is aimed at professional chefs and at people preparing food in schools, hospitals, homes for the elderly and for others with special dietary requirements. It brings together current knowledge on key medical problems – such as diabetes, obesity and heart disease — and proposes eating plans for each. The teaching focuses on cuisine that is both healthy — with reduced calories, fats and sugar — and pleasurable, in what Guérard calls cuisine minceur.
“You must never compromise on flavor,” says Guérard. Situated in a luminous, state-of-the-art kitchen overlooking the gardens of Les Prés d’Eugénie, l’Ecole de Cuisine de Santé offers professional courses for groups of up to 10 cooks for one or two weeks.
Beyond a diet of grated carrots
“When I started observing what the patients who came for the thermal cures were eating, I too was depressed by the heaps of grated carrots that were placed before them, topped at the last moment with improvised dressings,” Guérard says.
“I saw an opening for a new kind of healthy cuisine that could inspire people with special needs in their diets to look forward to eating, and to make profound changes in their eating habits that would remain with them for life.”
In his spiced crab on grapefruit jelly with citrus mousse, Guérard demonstrates some of his core principles: that seafood and meats can be cooked without fats, butters or creams to produce vibrant dishes. Even dishes on the three-star Michelin Grand Table menu are cooked with natural flair and a light touch. For example, fresh herbs and citrus notes add zest and flavor to shellfish without leaving the diner feeling heavy.
Slimming cuisine based on research
Cuisine minceur is not achieved by simply reducing fats, sugars and calories. It is based on experience and nutritional research. After Guérard published his first book on the subject in the mid-1970s, “La Grande Cuisine Minceur,” he was approached by the Nestlé group to help them develop a line of frozen foods that would reflect the healthy approach of his new cuisine.
“I was fortunate to continue this consultancy for 27 years, and thus to have access to the latest scientific research into diet, nutrition, physical exercise, thermal treatments and every aspect of this discipline,” he says. “And throughout, I never lost my conviction that pleasure must always play an important part in eating, no matter what the calorie count!”
You can eat dessert on a diet
The desserts at the restaurant and in the cuisine minceur cookbooks have also been overhauled. (No surprise there, for Guérard is a master pastry chef who won the Meilleur Ouvrier de France, which honors the creative trade professions, for pâtisserie in 1958). Each dessert recipe comes with a calorie count that varies depending on which sweetener has been used, be it sugar, honey, fructose, xylitol or aspartame. Most three-course meal combinations total less than 600 calories, so they are well suited to those who are cooking for the popular 5:2 diet (in which people are limited to 500-600 calories for two days out of seven). For those who want to learn more about Guérard’s cuisine, his seminal cookbook has recently been translated into English. “Eat Well and Stay Slim: The Essential Cuisine Minceur” offers full instructions for dozens of his delicious dishes.
A dynamic and lasting legacy
Guérard has never abandoned his commitment to lighter, healthier food, as the new cooking school attests. Today, his philosophy is bearing fruit as the word about cuisine minceur and its methods spreads within the food community in France and beyond. It’s a fitting legacy for such a dynamic grand master, whose revolutions in the kitchen continue to impact on our eating habits, every day.
Main photo: Chef Michel Guérard. Credit: Copyright 2015 Carla Capalbo
Looking for a new, healthful yet satisfying option for lunch or a light dinner? Skip the old standbys (Caesars, wedges, mixed greens) and upgrade your salad bowl with these 10 tips.
Make your own salad dressings.
Homemade dressings put store-bought bottles to shame; the flavor is unparalleled. And they’re easy to make, especially if you have a blender of any kind or a food processor on hand. (It’s also easy to bolster the nutrition level by adding a tablespoon of chia seeds or flaxseeds.) Try matching your dressing to a salad based on its regional or seasonal ingredients. Making a Mexican tortilla salad? Whip up a batch of cilantro, lime and pumpkin-seed dressing (recipe below). Or liven up a chilly day with hazelnut-orange dressing over winter greens such as radicchio.
Practice the golden rule of salads.
The lighter the lettuce, the lighter the dressing. That means pairing hearty dressings such as Caesar, lemon-buttermilk and creamy ranch with heavier greens such as romaine, kale and cabbage. Save the more delicate mâche and baby lettuce for lightweight dressings such as lemon-garlic vinaigrette or three-herb vinaigrette.
Add crunch with a handful of nuts.
From peanuts, walnuts, almonds and hazelnuts to pecans, macadamias and cashews, nuts can bring a burst of flavor and texture to an ordinary bowl of greens, elevating it from blah to wow. Toasting them is an easy step that boosts their flavor immensely: Just place a pan over high heat, add the nuts and toast for 1 to 2 minutes while shaking the pan (be careful not to burn them). Seeds offer a similar crunch: sesame, pumpkin and sunflower seeds are easy to find and full of flavor.
Add an unusual oil.
Give a flavor and nutrition boost to your salad by drizzling it with walnut, pecan or hazelnut oil. Pistachio oil drizzled over steamed asparagus is sublime. (Note that nut oils are highly sensitive to light and heat, so store them in the refrigerator.) Meanwhile, avocado oil is a neutral, healthy option that can be substituted for canola oil.
Punch up the proteins.
Ditch the roasted chicken breast and try a new source of protein: Roasted chickpeas, marinated feta, roasted pork loin and broiled shrimp make quick and easy alternatives. Chop up leftover ingredients from a weekend cookout — grilled steak, barbecued chicken, grilled peppers or mushrooms — and toss with a hearty lettuce such as romaine.
Make a side salad the main dish.
Sides like coleslaw can easily achieve main-course status with the addition of a few ingredients. Tossed with roasted turkey and a few tablespoons of homemade poppyseed dressing, chopped or shredded broccoli and roasted walnuts make a hearty, portable lunch or quick dinner. Prepackaged, shredded veggies are available in nearly every grocery store if you’re in a time pinch.
Add fresh fruit.
Tomatoes are the gold standard, but fresh orange segments, sliced pears and grapes add brightness and seasonality to a salad. Sliced strawberries are perfect paired with peppery arugula and balsamic vinegar, while hunks of fresh papaya offer a sweet contrast to crunchy green cabbage. In summer, sliced peaches make a great counterbalance to creamy mozzarella.
Remember: A is for acid.
An often-overlooked but key salad ingredient is acid, whether in the form of vinegar, citrus juice, soy sauce or pickled vegetables. Just a few tablespoons of high-quality balsamic vinegar or rice vinegar or a squeeze of fresh lemon can brighten the flavor of any salad. And pickled veggies, from kimchi to plain old cucumber pickles, can add oomph to a can of tuna or a plain roasted chicken breast.
Spice things up.
Adding chili peppers to a salad or its dressing gives a big flavor boost. Chopped jalapeños, raw or pickled, are a must for Mexican-style salads; you could also try a chipotle dressing. Or add sliced red Thai peppers to cabbage, peanuts and rice vinegar for an Asian flavor.
Expand the definition of “salad.”
Go beyond greens to incorporate grains like quinoa, farro and bulgur wheat. Carbs such as rice, couscous and orzo add a little bulk and act as a neutral base for other flavors. Pasta comes in so many varieties these days that even gluten-free eaters can enjoy pasta salad. Cooked vegetables can also star: Brussels sprouts, asparagus and roasted beets become salads with the addition of just one or two other ingredients, such as roasted nuts, shaved ricotta salata or Parmigiano-Reggiano cheese. (Time-saver tip: you can cook the grains on the weekend so that they’re ready to go for a weeknight supper.)
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» 6 ways to love spring's vibrant, tender greens
Mexican Salad With Cilantro, Lime and Pumpkin Seed Dressing
Note: This is an easy salad that pairs crisp lettuce and jicama with a tangy, satisfying dressing. Add cooked chicken or a handful of shrimp for a more substantial meal.
Prep time: 15 minutes
Total time: 15 minutes
Yield: Serves 4
2 1/2 cups chopped romaine lettuce (about 2 large heads)
1 large jicama, peeled and sliced into 1/8-inch pieces
3/4 cup thinly sliced radishes (about 10)
1 cup Cilantro, Lime and Pumpkin-Seed Dressing (see recipe below)
1/2 ripe avocado, diced
1/2 cup tortilla chips, crushed, for serving (optional)
Salt and freshly ground pepper, to taste
1. In a large bowl, combine the lettuce, jicama and radishes.
2. Add the dressing and gently toss to mix. Add the avocado and tortilla chips and gently toss again.
3. Season to taste with salt and pepper and serve immediately.
Cilantro, Lime and Pumpkin-Seed Dressing
Prep time: 5 minutes
Total time: 5 minutes
Yield: 1 1/4 cups
1 cup fresh cilantro leaves
1/2 cup avocado oil (canola oil can be substituted)
1/2 cup fresh lime juice (about 4 limes)
2 small cloves garlic, peeled
1 medium jalapeño pepper, halved and seeded
1/4 cup unsalted, roasted pumpkin seeds
1 teaspoon ground cumin
1 teaspoon salt
1. Combine all ingredients in a blender or food processor. Blend until smooth.
2. Season to taste with salt. The dressing will keep in the refrigerator for up to three days.
Main photo: Prosciutto over baby spring greens. Credit: Copyright 2015 Laura Holmes Haddad
You’re standing on a rooftop in Portland, Ore., Aperol spritz in hand. The bubbly orange cocktail matches the summer sky at sunset. Prosciutto-wrapped grissini — long, crispy breadsticks enveloped in buttery ham — appear as if by magic for snacking. City lights sparkle below and bridges reach across the Willamette River as you dine on a salad of juicy peaches, creamy burrata and fresh basil, followed by succulent roast pork with green garlic sauce. Dessert is zabaglione with ripe berries. When the sun goes down, all eyes turn to the crisp white sheet taped to the wall, where a projector beams Stanley Tucci’s “Big Night,” a film about two brothers from Italy who open a restaurant in New Jersey. You sigh contentedly as you munch on a bowl of Pecorino popcorn.
This may sound like a delicious culinary dream, but it was the Portland Picnic Society’s La Dolce Vita gathering last summer. This group of 20 ladies meets monthly in the spring and summer to throw fabulous fetes. With summer on the horizon, we’re anxious to steal some of their picnic pointers. But don’t fret if an Italian-themed al fresco gathering seems like too much to plan. “Picnics are so flexible: You can dress them up with involved recipes and elegant touches, or you can head to your favorite market and throw together a pop-up party in a matter of minutes,” says Jen Stevenson, a founding member of the Portland Picnic Society, co-author of “The Picnic: Recipes and Inspiration from Basket to Blanket,” and the gastronomical genius behind the food blog Under the Table With Jen. Get inspired for your own gathering with these ideas.
Rethink deviled eggs
The classic recipe always pleases, but it’s fun to take a crack at a new version. Here, two that Stevenson loves:
Try a BLT: Mix minced cooked bacon into the filling; garnish with ½ cherry tomato and a piece of baby arugula.
Perk it up with pesto: Mix in a bit of store-bought pesto to the filling, then top with tiny fresh basil leaves.
Make a daring dip
Crudité and dip are an easy appetizer, but it’s fun to wow your guests with a shock of color.
“Hummus doesn’t have to be boring,” says Stevenson. “Add roasted red beets to turn the dip a gorgeous shade of magenta, or blend in a handful of parsley for a fresh flavor and a pretty green hue.”
Prep individual desserts
What’s cuter than a mini mason jar? A sweet treat for one inside that itty-bitty container. Serve lemon curd topped with whipped cream, chocolate pudding with fresh strawberries, or a fruit and yogurt parfait. Or bake a crumble (like the Portland Picnic Society’s drool-worthy Blueberry Cardamom Crumble, pictured here) right in the jar.
“Most crumble recipes can be baked in jars or ramekins; just be careful not to overfill since they tend to bubble up while cooking,” recommends Stevenson.
Forget tired sandwiches
Turkey or tuna salad on whole wheat screams “school lunch,” not glam outdoor gathering. One of the most colorful and delicious sandwiches to bring is the classic pan bagnat, which is based on salade Nicoise.
It’s easy: Split a fresh baguette from your favorite bakery, then layer it with high-quality canned tuna, sliced hard-boiled eggs, anchovies, olives, sliced fresh tomatoes and lettuce. This is a seriously picnic-proof sandwich; the hardy crust protects the gourmet goods you stuff inside. It’s a cinch to transport if you wait and slice on-site (bring toothpicks to secure each individual sammy).
Get creative with props
Sometimes the most picturesque spots lack a picnic table, but a basket with a flat, hard top can serve as a miniature table once it’s unpacked. You can also incorporate everyday kitchenware into your spread for easier serving. Bring cutting boards and platters to set food on.
“We like to fill a Le Creuset Dutch oven with ice, then keep our wine and bottled cocktails in it,” says Stevenson. “Eight-ounce jam jars make the perfect glasses, because they’re easy to nestle into the grass.”
Another idea: Schlep goodies from the car to the picnic site in an old-school red wagon, then use the wagon as a table. If someone asks you to pass the three-bean salad, you can just give the wagon a push in her direction.
Sip in style
With all those delicious snacks, don’t forget about drinks. The Pimm’s Cup, a classic gin-based English cocktail, is refreshing but not too sweet. With this version, from “The Picnic,” each guest gets his or her own mason-jar cocktail for easy transport.
Elderflower Pimm’s Cup
Yield: 1 serving
Excerpted from “The Picnic” by Marnie Hanel, Andrea Slonecker and Jen Stevenson (Artisan). Copyright 2015. Photographs by David Reamer.
More from Zester Daily:
Lemon Simple Syrup:
½ cup sugar
½ cup water
1 small lemon, zested with a peeler into ½-inch strips
2 ounces Pimm’s No. 1 Cup
1 ounce St. Germain liqueur
1 tablespoon fresh lemon juice
1 tablespoon Lemon Simple Syrup
1 strawberry, hulled and quartered
1 thin slice orange, quartered
3 thin slices cucumber
1 mint sprig
1 1/2 strips lemon peel, from Lemon Simple Syrup
Before the picnic:
1. Make Lemon Simple Syrup by bringing sugar and water to a gentle simmer in a small pot. Stir frequently until the sugar has dissolved and the syrup is clear. Remove from heat and add the lemon peel. Let the syrup steep for one hour. Strain the syrup into a jar. Reserve the lemon peel for garnish.
2. Combine the booze, lemon juice, and simple syrup in a Mason jar. Add the strawberry, orange, and cucumber. Replace the lid and pack in a cooler filled with ice.
At the picnic:
3. Add ice, top with club soda, garnish with a mint sprig and lemon peel strip, add a straw, and serve.
Pick a theme
Instead of just throwing food in your basket willynilly, pick a theme to tie everything together. Make it meze madness (meze are small plates, dips and salads common throughout the Mediterranean and Middle East) with feta-topped figs, bunches of fresh grapes, hummus and pita, kalamata olives, and dolma (grape leaves stuffed with rice).
Host a Southern soiree with deviled eggs, macaroni salad, fried chicken and sweet tea. Plan a Parisian party with roast chicken; Lyonnaise potato salad; crusty baguette with brie, Camembert and chevre; rainbow-hued macarons; and plenty of rosé.
Main photo: Turn your picnic into a feast with a few simple twists. Credit: Copyright 2015 David Reamer, from “The Picnic” by Marnie Hanel, Andrea Slonecker and Jen Stevenson (Artisan).