In retirement, sometimes we get stuck in the past and we are reluctant to change our ways. If you think salads are boring, you might have to retire from the iceberg-lettuce-and-tomato age. Today, nothing could be farther from reality. If you eat salad only when it’s the first course of a restaurant meal, you’re missing out on both great flavors and better health.
First, open your imagination to the concept that anything you can serve on rice or wrap in a tortilla, you can also serve on a bed of greens. This was the number one idea that expanded my repertoire of salads. The taco salad is the perennial example of this, but you can go so much farther! How about a salad topped with a scoop of chili or a mixture of Asian vegetables? Our favorite is fajita salad: grilled onions and peppers with ground turkey and black beans topping mixed greens, served with salsa.
The next step is to think about the greens that form the foundation of the salad. Iceberg lettuce is inexpensive, but it’s also boring and nearly bereft of any nutrition. Instead, use romaine or butter lettuce as a base, and then add deep green spinach, kale, peppery arugula, escarole, or any of the varieties now available. Try including diced celery leaves, which add bright color. Mixed baby greens are wonderful, with the advantage of requiring little or no chopping.
The next consideration should be the meat of the salad, literally. Of course, it’s not necessary to use meat, but it opens up a world of possibilities. You can use almost any leftover meat in a salad. Recently, we brought home a small part of a wonderful steak from a restaurant. The next night I weighed it, and it was just 2 ounces. Hmmm. I sliced it super thin and tossed it into a salad. Yum! Chicken is wonderful, and shrimp or crab makes a salad special. But think beyond these more common ingredients to other possibilities. A salmon fillet on the side? How about some tiny bits of leftover barbeque? Wow, that would spice up a salad!
Step number four in the super salad lineup is veggies, and number five is fruits. My salads always have diced celery (zero calories and nice crunch) and green pepper, and usually shredded carrot, as well. After that, anything goes. Add a variety of fruits or veggies. Try zucchini, tomato, corn, and onion. Think of a chicken salad with halved grapes and pineapple tidbits. How about chopped oranges, diced apples, and dried cranberries? Is your mouth watering yet? Or go Greek with red onion, black olives, and cucumber. An Asian salad could include water chestnuts, bean or alfalfa sprouts, mandarin oranges, and bamboo shoots.
Add-in number six covers beans, nuts, and cheese. Black or pinto beans are common in my salads, as are nuts. Both of these categories add vital protein to a salad. I use sliced or slivered almonds, chopped pecans or walnuts, whole pine nuts or sunflower seeds, or chopped peanuts. Sprinkle the top of your salad with shredded cheddar or crumbled feta or blue cheese for eye appeal and added zing.
The crowning touch to your salads, and step number seven, is the dressing. Stores today must carry 100 or more varieties, so there is no reason to get stuck in the rut of drowning your salad in boring white ranch dressing. Instead, try spritzing lightly with a Greek or Asian variety, a raspberry vinaigrette, or a tangy onion dressing. Or spice up a bottled dressing with a new ingredient. Add a few drops of garlic juice, a squeeze of lemon juice, a dash of curry or chili powder, or any herb you like, from basil to rosemary. It will taste like a totally new dressing. Better yet, make your own dressing. Vinaigrette is so easy, so versatile, and so healthy! Start with olive oil and any vinegar. Beyond red wine vinegar, think balsamic, rice wine vinegar, tarragon vinegar, champagne vinegar, or any of the dozen or more varieties you find on the shelf.
Following these seven steps will introduce you to a new world of salads. Now that warm weather is here, take advantage of the glorious variety of fresh fruits and vegetables to make great salads all summer. Ramp up your healthy retirement with the extra nutrition, bright colors, and seasonal splendor of super salads.
