Salads Take Center Stage

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/

In The News:


pen paper and inkwell


cat break through


Food Additives Affect Behavior

On average 30% of foods in our daily diet are... Read More

Diet and Eczema

Much controversy and argument surrounds the idea that food may... Read More

Why People Get Sick

The body is a marvelous creation, a carbon, oxygen combustion... Read More

Boost Your Immune System

The Immune System is probably the most important system in... Read More

Nutrition Tips to Improve Fat Loss

Incorporating these fat loss tips will improve your nutrition program.... Read More

Chocolate Is Good For You!

Great news on the chocolate front! Chocolate is good for... Read More

Combat Drug-Induced Nutrient Depletion

Today, more than ever, consumers over the age of 50... Read More

Improve Your Eating Habits.

1. Water. If you're thirsty you're already dehydrated. The majority... Read More

Good Fat Diet or How to Choose the Best Foods for Your Family?

Some fats are good for you. Your body can't function... Read More

What is a Healthy Eating Plan?

Healthy eating is important for everyone, from babies to the... Read More

Food Selection for Gastric Bypass Patients

Dieters who dejectedly complain they are figuratively "stuck" with their... Read More

The No 1 Reason Why Most Diets Fail & What to Do About It

How many times have you tried to diet/lose weight in... Read More

Seasonings: Add More Than Just Flavor

Besides providing taste, color, and aroma, certain seasonings can also... Read More

The Magic in Food: LOVE

Remember the old adage, you are what you eat? The... Read More

The Crucial Role of the Salt in Our Health

Salt is vital for our health. Right now, you have... Read More

Poor Dental Hygiene May Account for Poor Health

Bright white teeth and fresh breath does not necessarily... Read More

Body Calling: Maintaining Excellent Health

Our bodies are truly incredible machines. What makes cells healthy?... Read More

The coq10 Benefit

Coq10 is also known as Coenzyme Q10.This co q10 is... Read More

What About Potassium?

Information on potassiumWhen you read about potassium and senate document... Read More

Beauty Foods That Will Keep You Young and Healthy

You've heard that old saying: True beauty comes from within.... Read More

Omega 3 Fat is Good for Your Heart and for Your Brain

Scandinavian fishermen are a healthy bunch. It had long been... Read More

Eating to Gain Mass

This is usually the forgotten element of most mass programs.... Read More

Dont Allow Your Food To Control You

Food addiction isn't a problem. Pretending like you can't live... Read More

The Minefield Of Eating Out On A Gluten Free Diet

Eating out when you are on a restricted diet always... Read More

Healthy Eating Tips for Healthy Living

Eating healthy is fast becoming a way of life. American's... Read More

Use Food and Focus to Gain Tons of Energy for Summer

While there are many effective ways to get more energy... Read More

Alternative Therapies for Acid Reflux Disease

Acid Reflux Disease, or GERD, is a common disease which... Read More

The Macronutrient Balancing Act

Finally, dieters and healthy eaters everywhere have reason to rejoice,... Read More

Sugar, America?s Drug of Choice

Many people use sugar as medicine. Sugar tends to change... Read More

Turn to Diet for Everyday Ailments

The old cliché that you are what you eat is... Read More

WLS Patients Feeling Gassy & Bloated? Sugar Alcohol May Be To Blame

Sugar intake is a real concern for people who've had... Read More

Getting More Minerals From Your Fruits and Vegetables

Before the thirties, people knew the importance of mineral. Their... Read More

Preventing Heart Disease: What Not To Eat

About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More