The word salad is said to come from the French salade, which is rooted in the Latin for "salt." Early Greeks and Romans celebrated salad; an old Greek proverb states "eat cress and gain wit." These early salads were a simple mix of wild greens, herbs and salt.
Healthy Salad
Why bother with "rabbit food" in the first place? Turns out, salad truly is a healthy side dish to ward of disease and aid in overall health. Greens such as kale, spinach, escarole, endive, Swiss chard and Romaine have high levels of Vitamin K, which can aid in insulin resistance and improve or delay type 2 diabetes.
A study reported in the January 2009 issue of Tufts University Health & Nutrition Letter shows that cruciferous vegetables, such as broccoli, kale and cabbage, stop the growth of tumor cells for all types of cancer including stomach, lung, breast, kidney, skin, pancreas, prostate and brain cancers.
Side Salad Recipes
The joy of serving salad alongside a grilled protein, with a cup of homemade soup, or a sandwich, is that the ideas and flavors for salad are endless. With so many varieties of greens, vegetables and dressing combinations, a basic salad mix can taste completely different every night of the week.
Spinach with Red Onion and Pancetta
Dressing: Balsamic vinaigrette
Serves 4
Works well with a main course of steaks or pork chops on the grill.
- 2 slices pancetta
- 2 slices red onion, sliced 1/4-inch thick
- 3 cups raw baby spinach
- balsamic vinaigrette
In a large skillet, brown pancetta until crisp, drain and cool on paper towels. Add slices of red onion to pan, sear on each side until onions are slightly soft and browned. Place baby spinach into a medium-size bowl. Quarter onion slices and crumble pancetta; add to spinach. Toss with balsamic vinaigrette.
Romaine with Shredded Parmesan, Grape Tomatoes and Cucumbers
Dressing: Red wine vinaigrette
Services 4
Ideal to tag alongside a few slices of pizza or a pasta dinner.
- 3 cups romaine lettuce, torn
- 1/4 cup diced cucumber
- 1/4 cup grape tomatoes
- 2 ounces Parmigiano Reggiano, grated
- 1 Tbl. red wine vinegar
- 2 Tbl. extra-virgin olive oil
Tear or chop romaine and add to a medium-size bowl. Dice cucumber and slice grape tomatoes in half, add to lettuce. Grate aged Parmigiano Reggiano, add to greens. Top salad with 1 red wine vinegar and quality extra-virgin olive oil. Season with salt and pepper and toss to coat.
Baby Lettuces with Green onion, Apple
Dressing: Lemon and olive oil
Serves 4
Great alongside chicken or fish. The lemon juice prevents the apples from browning.
- 3 cups baby lettuce greens
- 1/4 cup scallion (about 1)
- 1/2 cup sliced apple
- 1 Tbl. fresh lemon juice (about 1/2 a lemon)
- 2 Tbl. extra-virgin olive oil
- 1 tea sugar
- salt and pepper to taste
Place washed and dry baby lettuce greens (such as green leaf, butter or red romaine). Slice scallion, or green onion, and add to bowl. Slice apple of your choice (Braeburn, Macintosh and Gala work well) and add to bowl. Immediately add lemon juice, extra-virgin olive oil, sugar, salt and pepper to greens and toss.
If this article was helpful, see Basic Salad Dressings for more salad recipe ideas.
Lisa Ann Schleipfer - I am a creative writer from the Great Lakes area, now residing in the sticky state of Florida. I penned my first poem when I was eight, ...
