The reason I remember the first time I was served a main-course salad, easily 15 years ago, is that it was such a revelation.
It was served to a group of us, six or more, in a large shallow wooden bowl and it was full of all kinds of good things; greens, chickpeas, nuts, seeds, sliced chicken breast and a dressing fragrant with fresh tarragon and basil. I remember my hostess saying how uncomplicated a meal it was to prepare, serve and clean up after.
Main-course salads are a terrific opportunity to combine a variety of ingredients creatively and colorfully. The late, celebrated U.S. cookbook author, James Beard said meat salads originated in North America as a way to use leftovers; maybe he was right.
Certainly, it's a chance to be imaginative in the kitchen. When it comes to main-course salads, there is no wrong way. Add grains if you like, or stick to vegetables and meat. Or don't use meat. Or don't use vegetables. One of the best things about main-course salads is how few rules there are, although one is that you really should make your own vinaigrette.
I once put my imagination together and marinated and grilled chicken breasts on a grill pan, but you could barbecue them instead -- and how they can be paired either with buckwheat noodles or with crunchy coleslaw. The chicken can easily be replaced with salmon or tofu.
In Heartsmart Cooking for Family and Friends, Bonnie Stern does a take on a classic nicoise - made with roasted salmon and grilled vegetables, and served with wheat berries. Or rice. Or barley. It's served on one large platter or in individual portions.
In "A Good Day for Salad", there's a recipe for a main-course salad made with strips of cooked lamb, white beans, arugula and a dressing flavored with cherry tomatoes, garlic and fresh rosemary. There's another for a mango-mint chicken salad featuring boned, skinned chicken breast, sugar snap peas, arugula, bean sprouts, mangos and mint sprigs for garnish. The dressing includes fresh lime and lemon juice, honey, mint leaves, soy and grated fresh ginger.
In her cookbook "Nigella Bites", Nigella Lawson includes a ginger-hot duck salad. A duck breast is grilled and then carved on the diagonal into thin slices, tossed with a couple of tablespoons fish sauce, the juice of half a lime and half an orange; a finely chopped hot pepper; some grated fresh ginger and a few drops of sesame oil, and turned out onto serving plate covered with baby spinach or watercress. Or both.
I've made all these salads -- and then some. I've taken recipes and changed them, played with them, added to them and subtracted from them. I've made main-course salads for myself and made them for a crowd. And I'm far from an expert cook. If I can do it, so can you.
We have a wonderful salad that makes a meal by itself called "Japanese Cabbage Salad" (Serves 8).
Japanese Cabbage Salad
Makes a full meal when served with any Asian-style chicken, fish or tofu.
2 cups shredded red cabbage
2 cups shredded green cabbage
6 greens onions, sliced
1/4 cup slivered almonds, to toast
1/2 cup sesame seeds, to toast
1/4 cup dried cranberries, optional
Dressing:
1/2 cup vegetable or olive oil
1 teaspoon toasted sesame oil
1 tablespoons tamari or soy sauce
1/4 cup sugar
1/4 cup rice wine vinegar
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
Whisk together dressing ingredients and set aside. Spread sesame seeds on a baking tray and place in a 350F (180C) oven for about 5 minutes. Watch carefully -- they burn quickly. Toast almonds separately, at the same temperature but for a bit longer. Place all salad ingredients together in a bowl. Toss with dressing right before serving, so as not to lose the crunch. Makes 8 servings.
Per Serving: Calories 190, Protein 3g, Fat 16g, Carbohydrates 12g, Fiber 3g, Sodium 195mg (less if salt is omitted from recipe).
Author: Susan Rutter -- Publisher, Nutritionist, and Instructor who assists patients and the public make healthy choices and changes in their lives. Web Site: Healthy YOUbbies http://www.geocities.com/healthyoubbies/
On average 30% of foods in our daily diet are... Read More
Much controversy and argument surrounds the idea that food may... Read More
The body is a marvelous creation, a carbon, oxygen combustion... Read More
The Immune System is probably the most important system in... Read More
Incorporating these fat loss tips will improve your nutrition program.... Read More
Great news on the chocolate front! Chocolate is good for... Read More
Today, more than ever, consumers over the age of 50... Read More
1. Water. If you're thirsty you're already dehydrated. The majority... Read More
Some fats are good for you. Your body can't function... Read More
Healthy eating is important for everyone, from babies to the... Read More
Dieters who dejectedly complain they are figuratively "stuck" with their... Read More
How many times have you tried to diet/lose weight in... Read More
Besides providing taste, color, and aroma, certain seasonings can also... Read More
Remember the old adage, you are what you eat? The... Read More
Salt is vital for our health. Right now, you have... Read More
Bright white teeth and fresh breath does not necessarily... Read More
Our bodies are truly incredible machines. What makes cells healthy?... Read More
Coq10 is also known as Coenzyme Q10.This co q10 is... Read More
Information on potassiumWhen you read about potassium and senate document... Read More
You've heard that old saying: True beauty comes from within.... Read More
Scandinavian fishermen are a healthy bunch. It had long been... Read More
This is usually the forgotten element of most mass programs.... Read More
Food addiction isn't a problem. Pretending like you can't live... Read More
Eating out when you are on a restricted diet always... Read More
Eating healthy is fast becoming a way of life. American's... Read More
While there are many effective ways to get more energy... Read More
Acid Reflux Disease, or GERD, is a common disease which... Read More
Finally, dieters and healthy eaters everywhere have reason to rejoice,... Read More
Many people use sugar as medicine. Sugar tends to change... Read More
The old cliché that you are what you eat is... Read More
Sugar intake is a real concern for people who've had... Read More
Before the thirties, people knew the importance of mineral. Their... Read More
About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More
What is health? Everyone wants this thing called health, and... Read More
Cholesterol. What images come to mind when you see this... Read More
The wonders of modern science continue to amaze us with... Read More
Fruit Advantage Tart Cherry capsules are a nutritious, all-natural alternative... Read More
Please feel free to comment, so that the article may... Read More
With the release of the new dietary guidelines, in the... Read More
Finally, a positive solution regarding America's difficult and costly campaign... Read More
Evidence for the importance of fruit and vegetable intake to... Read More
Finally, dieters and healthy eaters everywhere have reason to rejoice,... Read More
Nature works mostly on the principle of thing and no... Read More
Millions of people around the UK consume dairy products on... Read More
You must add some fresh cherries, which are now in... Read More
Beverages - and not just alcohol - are a significant... Read More
Toxic metals exist in our environment as pollutants in our... Read More
Health food or heart attack on a plate? Eggs had... Read More
Since Dr Basant Puri, a consultant psychiatrist and senior lecturer... Read More
Vitamin D is a fat-soluble vitamin like A and E.... Read More
Nuts are readily available and provide a highly nutritious food.... Read More
The nutritional support in critically ill patients can be explained... Read More
Did you know that the food you eat could be... Read More
The American Heart Association recommends that you eat a variety... Read More
For decades science has been looking for the answers to... Read More
Dieting is a pain. I think basically everyone would agree... Read More
Great news on the chocolate front! Chocolate is good for... Read More
Water is a vitally important component of any valuable and... Read More
The benefits from eating healthy are endless. And, according to... Read More
What are Glyconutritionals?The Greek word "Glyco" means "Sugar". Most people... Read More
Every where you look you see articles or news or... Read More
How many magazines have you read where they tell you... Read More
In large part, you're in control of your health, not... Read More
America's major dietary deficiency - EFA a panacea for good... Read More
Whenever possible, we should try to get our antioxidants and... Read More
In parts 1-6 of this series of articles titled "Take... Read More
Nutrition |