We all know we should be eating more fruits and vegetables. But, admit it…..that’s hard to do. Salads are a great way to get extras of these in your diet. But salads can
be….BORING.

Salads were one of the main topics of discussion in our recent Cooking at Home series. Brunswick County Family and Consumer Science Extension Agent, Avery Ashley, shared some tips on how to make a perfect salad.

He offered NINE ideas on how to make your salads noteworthy and desirable. Pick and choose from this list. Think of great salads you’ve eaten, they usually have seven or eight of these ingredients.

1. BASE layer. This is usually a leafy green. Options include romaine, butter, iceberg lettuces. Also go for spinach, chard, collards and watercress. But you could leave out the leafy greens also together. Examples of bases without greens are Greek, chickpea or fruit salads. Rice or other grains could also be salad bases.
2. Then go for something with COLOR. Some ideas include tomatoes, carrots, red onions, red peppers, jicama, red cabbage or mushrooms. How about cooked fresh beets?
3. FLAVOR boost. Add some fresh herbs. Mint, chives, basil, parsley or cilantro are just a few ideas. Spring onions or green onions work, too.
4. Something CRUNCHY. Cucumbers, peppers, apples, nuts, seeds, or microgreens. Croutons or crispy Asian noodles are other ideas.
5. Then go SOFT. Roasted sweet potatoes, cheese, avocadoes, sundried tomatoes, olives. Leftover roasted vegetables.
6. Something UNEXPECTED. Try bacon or pickled vegetables or dried fruits. Hummus or cottage cheese. Roasted corn would be fun.
7. Name your PROTEINS. Chicken, lean steak, tuna, shrimp, hard-cooked eggs, tofu, beans or other seafoods. Proteins help to make it a complete meal.
8. Add some FRUIT. Oranges, pears, strawberries, watermelon, grapes or blueberries. Whatever you have on hand. They add color, sweetness, textures and are usually unexpected.
9. DRESS it up. The dressing can make or break a salad. Ashley says it’s worth making your own at home. This gives you control on what’s in it. A homemade vinaigrette will last two to four weeks in the refrigerator. His “go to” salad dressing is made of three parts olive oil and one part acid (lemon or lime juice or any kind of vinegar). You can make-it- your own after that…add a bit of mustard, a generous sprinkle of seasonings of your choice (herbs, cumin, pepper, oregano, etc.) and a small pinch of salt.

Class members sampled a Chickpea and Pepper Salad. Note that it doesn’t have a green leafy base. The peppers and cucumbers are crunchy, the tomatoes and red onion colorful, the avocado soft and the Feta cheese added that surprise flavor. His protein was also unexpected---it served as both base and protein----chickpeas. The amounts given in the recipe are just to get you started. Experiment and use what you have on- hand.

Chickpea and Peppers

Salad ingredients

• 2 cups grape or cherry tomatoes, cut in half
• 2 cups diced cucumber, leave the skin on
• 15.5 ounce can of chickpeas (drink and rinse)
• 1 yellow or green pepper, diced
• ½ cup fresh parsley, chopped
• ¼ cup diced red onion
• 2-3 ounces Feta cheese
• 1 avocado, diced

Dressing (mix in jar or container with a lid and shake)

• 3-4 Tablespoons olive oil
• 1-2 Tablespoons red wine vinegar
• ½ teaspoon cumin (optional)
• 1-2 Tablespoons lemon juice
• Salt and pepper to taste

Combine all ingredients except cheese and avocado in a large bowl. Toss with dressing and refrigerate for at least an hour. Just before serving add the avocado and cheese.Avery will be offering this Cooking at Home series again starting in May at the Barbee Library on Oak Island, as well as in July at the Harper Library in Southport (check with the libraries for registration details). Another class will be held at the Senior Center in Calabash in August (reservations can be made through the Senior Center).

Resources

Hello Glow
Health Works Malaysia
Spend with Pennies

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Syracuse is a Family and Consumer Science team member and can be reached at
clsyracu@ncsu.edu or at N.C. Cooperative Extension, Brunswick County Center 910-253-2610.