Get creative and mix up a delicious, healthy salad

By: Julie Whittington | Mooresville Tribune
Published: September 10, 2009

Perhaps my favorite food item to make is a salad. I don't know why more people don't relish in the possibilities of side salads — especially at dinnertime. They present a great opportunity for you to get in your vegetable quota for the day — and a mix of antioxidant rich fruits and healthy fats if you mix them right.

Most adults and teens should aim to get 4-5 servings of vegetables per day — with active individuals often needing more than 5 servings per day. One cup of raw vegetables, like lettuce, provides one serving of vegetables (usually half a cup of cooked vegetables provides one serving, too). So, if you have a one cup serving of side salad most nights with dinner, you are providing yourself with a serving of vegetables and a dose of heart-healthy, brain-healthy, skin-healthy, all-over-healthy nutrients.

A side salad can help you in achieving proper satiety (fullness) at mealtime, blood sugar balance and good digestive health. Not to mention the pleasure of eating something delicious. Yes, as a dietitian, I can say that my favorite food is probably a well-built salad. Followed closely by tiramisu ... that's right, the Italian dessert. It is all about balance, remember?

If you still think salad means iceburg lettuce, carrot strings, croutons and ranch dressing, then I have a lot to teach you. The best and most nutritious salads contain more nutrient-powerhouse ingredients like spinach, arugula, raw nuts and homemade vinaigrettes. It may be the ingredients you normally pass by at the grocery store. However, good for you if you bypass the iceburg and ranch dressing and head for the healthier alternatives.

So, with the fall season about to begin, it is the perfect time to get creative with your salad-making techniques. Try to come up with a few basic versions you and your family enjoy. Search online for recipes or just ask your family what ingredients they like best. Here is a list of some salad ingredients

I would recommend this fall:

• arugula or spinach;
• N.C. mountain apples;
• raw walnuts or almonds;
• beets;
• figs;
• avocados;
• beans;
• artichokes;
• garlic;
• leeks or other onions;
• flavorful cheeses like manchego, parmesan and goat cheese;
• a variety of oils such as olive, canola, pistachio and flax; and
• a variety of vinegars such as balsamic and white wine.

This is, of course, not an all-inclusive list — the possibilities are endless! Just grab a few ingredients and experiment! Plus, if you put too many ingredients in a salad, you cannot appreciate all the individual flavors.

You don't need many kitchen tools to make a great salad, but there are a few you may find handy. They include: a pretty salad bowl (presentation is important), an easy-to-use pair of salad tongs and a hand immersion blender (or a basic whisk) to make the dressing. Have your family help when making the salad, too (especially the kids ... if they are involved in the prep, they will be more likely to try the food).

So, mix up a salad as a regular piece to your evening meal, and begin to appreciate the fall harvest. And, here's to your health!