  A glorious bowl of fresh salad is the perfect antidote for the warmer weather -- whether it's a main, side or even dessert. (Sun Media) |
Send in the salads!
A glorious bowl of fresh salad is the perfect antidote for the warmer weather -- whether it's a main, side or even dessert.
Apart from the traditional leafy favourites, don't be afraid to mix it up by adding other greens such as string beans, snow peas or broccoli.
Canada's Food Guide to Healthy Eating recommends five to 10 servings a day of vegetables and fruit, and we're encouraged to choose dark greens as they are high in fibre and low in fat and calories.
According to Reader's Digest's cookbook Super Salads, "putting together combinations of flavours, colours and textures that taste delicious, look attractive and are good for you is surprisingly easy and rewarding, too."
The authors suggest including rice, pasta, beans or grains for added taste and texture.
A caveat -- salad does not necessarily equate diet food. It can rival a five-course meal for fat and calories.
A serving of caesar salad can run you more than 400 calories and almost 40 grams of fat. A chef's salad, with chicken, ham, Swiss cheese and hard-boiled eggs can come in at 500 calories and 33 grams of fat. And a stuffed avocado salad with shrimp is at an eye-popping 717 calories and 72 grams of fat per serving!
Yet a salad made up of bocconcini cheese, basil, tomatoes and olives is only 210 calories and 14 grams of fat.
Think of switching low-fat yogurt for sour cream and portion controlling the high-fat ticket foods. You'll be able to toss that salad and enjoy it, too!
MIXED VEGETABLE SALAD (INSALATA MISTA)
This colourful and crunchy salad is great served with grilled meats or fish. It is best served the same day
Half English cucumber, cubed
1 sweet pepper (red, yellow or orange), seeded and cut into chunks
1 carrot, thinly sliced
1 stalk celery, sliced
Half small sweet white onion, cut into chunks
1 cup (250 ml) mini-mini bocconcini cheese (optional)
2 tomatoes, cut into thick wedges
Dressing:
2 Tbsp. (30 ml) olive oil
1/4 cup (50 ml) red wine vinegar
2 Tbsp. (30 ml) prepared basil pesto
1 clove garlic, minced
1/4 cup (50 ml) chopped flat-leaf parsley
Salt and pepper to taste
In large bowl, combine cucumber, sweet pepper, carrot, celery, onion, cheese and tomatoesDressing: In small bowl, combine oil, vinegar, pesto, garlic, parsley, salt and pepper. Add to salad and toss gently. Chill in refrigerator for 1 hour to blend flavours. Drizzle desired amount on salad. Serve with crusty bread.
Serves 2-3.
FRESH FRUIT SALAD AND EASY CREME FRAICHE
This quick version of rich, slightly tangy creme fraiche is a perfect topper for the fruit. Any combo of seasonal fruit will work well
1/2 cup (125 ml) water
3 Tbsp. (45 ml) granulated sugar
1 cinnamon stick
2 thin slices peeled ginger root
1 small sprig fresh rosemary
Half vanilla bean, split lengthwise (or 1/2 tsp. /1 ml vanilla extract)
Easy Creme Fraiche:
1 cup (250 ml) light sour cream
2 Tbsp. (25 ml) packed brown sugar
Pinch of salt
1/4 cup (50 ml) whipping cream
Fruit Salad:
2 cups (500 ml) EACH blueberries and raspberries
2 peaches, peeled and cut into wedges
2 EACH nectarines, apricots, cut into wedges
In small saucepan, combine water, sugar, cinnamon, ginger, rosemary and vanilla bean (not vanilla extract if using). Bring to boil, stirring occasionally; boil, uncovered, for 3 minutes. Remove from heat and let stand for 5 minutes. Drain syrup into serving bowl to cool. Using small spoon, scrape vanilla seeds from bean into syrup, discarding bean, or stir in vanilla extract.Easy Creme Fraiche: Meanwhile, in medium bowl, stir together sour cream, brown sugar and salt; stir in cream.Fruit Salad: In serving bowl, gently stir together cooled syrup, blueberries, raspberries, peaches, nectarines and apricots. Serve topped with dollop of creme fraiche.
Serves 4
-- Recipes courtesy www.foodland.gov.on.ca
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TURN OVER A NEW LEAF
Soft, crunchy, sweet or bitter, explore the variety of green goodness when you toss up the fixings for your favourite salad. Leafy greens are great on their own or as a base for a variety of ingredients.
-Courtesy of www.metro.ca
ARUGULA Peppery, green, terrific with sliced fresh fruit and even stirred into a hot pasta dish
BOSTON LETTUCE Delicate, soft and buttery, bruises easily so tear gently; try a tarragon-based dressing
BELGIAN ENDIVE Crunchy, mild, bitter bite; toss into mixed salad, top with cream cheese and walnuts for hor d'oeuvres
RADICCHIO Favourite in northern Italian kitchens; bold, distinctive leaves tangy, mildly bitter taste, excellent fresh
RED LEAF LETTUCE Salad favourite thanks to soft, delicate leaves that retain any flavour
ROMAINE Iconic green with the long, crisp leaves; drizzle individual leaves with honey for flavour sensation
ESCAROLE Bold outer leaves, pale, delicate-flavoured centre; try steamed with garlic, hot chilies, olive oil
rita.demontis@sunmedia.ca
