Classic Tossed salad

Salads have been around since the Romans, who ate mixed greens with dressings.  They are delicious, easy to prepare and forever changing there identity.  Not all lettuce is created equal and Romaine is a choice that offers an enormous amount of nutritional value.  Using seasonal vegetables I created a classic tossed salad that is simple and scrumptious.  Fragrant herbs, juicy green Romaine and brilliant red toppings unite with a well- balanced balsamic dressing. 

Ingredients:

1 head romaine lettuce
1 tomato
1 red bell pepper
1 bunch green onions
½ cucumber

Dressing:

2 Tbsp extra-virgin olive oil
1 Tbsp balsamic vinegar
1 tsp Dijon mustard
1 tsp pure maple syrup
½ tsp Italian seasoning
½ tsp Raw hemp seeds (optional)
1-2 cloves garlic
Sea salt & pepper to taste

 

 

1. Wash and chop up vegetables into bite size pieces. 
2. Combine all the dressing ingredients into a jar and shake well.
3. Pour the dressing over salad just before serving so it doesn’t wilt and get soggy.  Serves 4 avg. size salads or 2 large ones.

  Enjoy!

Note:  Using good quality balsamic vinegar and cold-pressed extra-virgin olive oil will make all the difference in the taste of this dressing.  It is simply delicious.  You can add in any herbs or seasoning you like.  You can also use apple cider vinegar or lemon juice in place of the balsamic for a different taste.

 

  Whole Food Sneak Peak:
             Lettuce

Lettuce varieties are members of the daisy or sunflower family.  When their leaves are broken it exudes a small amount of white, milky liquid.  The milky fluid gives lettuce a slightly bitter herb taste.  The term “salad” is often synonymous with “lettuce.”  Due to its high water volume and extremely low calorie and sodium content, it is probably the most famous diet food. 

  Lettuce can be classified into four categories: 

1. Iceberg/crisphead – crisp texture with a mild, watery taste.
2. Romaine or Cos – deep green, long leaves with a firm rib down the center, deep taste and crisp texture.
3. Butterhead – tender, large leaves with a sweet flavor and soft texture.
4. Loose-leaf – broad, curly leaf that are green and/or red with a delicate taste and mildly crisp texture.

The general rule:

            The darker the lettuce, the greater the nutrition!

                   romaine > loose-leaf > butterhead >iceberg

 

All lettuce is a good source of chlorophyll and vitamin K.  Romaine lettuce is generally the most nutrient-dense lettuce and is an excellent source of fiber, water, vitamin A, folic acid, vitamin C, B1 and B2.  It contains some calcium, potassium and iron.   It is also an excellent source of the minerals manganese and chromium.  As with other dark leafy greens, the antioxidants contained within romaine lettuce are believed to help prevent cancer.

Good-quality lettuce is fresh, crisp and free of any evidence of decay (ie. Rusty appearance).  A salad spinner is a great way to dry the leaves and store them. 

When it comes to salad, the only limitation is your imagination. Be creative.  Use a variety of lettuce types and add your favorite foods (vegetables, fruits, seeds, nuts, whole grains, cheese, meat)…almost anything goes with lettuce.  It gives sandwiches an extra crunch (and nutrients) or used as wraps to fill with your favorite fillings.

 It’s best to choose in season vegetables for taste and nutrition.  This will also narrow the possibilities and make your choices easier.