A note on salads

Salads often get a bad wrap, so I’m here to defend these fantastic creations. I think people find them boring because they just don’t experiment enough with ingredients and combining flavors. The best thing about salads is that you don't have to follow any recipe. Salads are quick, easy and a healthy way to get your daily serving of essential vitamins. Also, they are the best way to avoid the main allergy culprits: gluten and dairy.

To successfully make a great salad, you have to pack your fridge full of the perfect salad ingredients. On every grocery trip I’m sure to pick up fresh baby spinach and a mixed bag of salad greens. I have found the best and most affordable salad mixes at Trader Joes. Try the Spring Mix with baby lettuce, greens and radicchio. Mixes are rich with vitamins, antioxidants and pack a better flavor punch than your traditional iceberg lettuce. When picking out your bags make sure to inspect the salad to ensure the longest shelf life, any bags with major wilting should be avoided.

Next, pick your favorite fresh fruits and veggies to liven up your greens. The more color the better. Colorful veggies and fruits mean you are adding vitamins. Pick veggies that add crunch and interesting textures so you won’t be bored. Red and green bell peppers, baby portabella mushrooms, and purple onion are all great starters. Don't be afraid of throwing fruit in your salad either, you can try grapes or mandarin oranges to add a little sweetness.

You also want to pick up a couple of different proteins to make your salad filling. I typically choose smoked salmon, tuna, turkey, salami or extra-firm tofu (A firmer tofu will hold up better in a salad).

If the idea of a salad still sounds boring choose a couple of toppings. In my cupboard I like to keep dried cranberries and raw sunflower seeds to add little sweetness and crunch. You can also try raisins, snap pea crisps or your favorite nuts, if you’re not allergic.

Finally, you want to get something to dress up your creation. I generally go for balsamic vinegar. If you do not like the tartness of balsamic you can cut it with a touch of olive oil. Try mixing both together and adding some favorite herbs and a touch of lemon juice. I suggest making your own dressing because it allows you to control what you put in your body. Pre-made dressings often contain wheat or dairy and an unnecessary amount of fat and calories. Choose them with caution, remembering to read the ingredients.

Now that you have your fridge fully stocked, you are ready for assembly. Have fun and experiment with different flavors.

Here are some of my favorite creations:

Tangy Turkey or Salami Salad
To mixed greens add banana peppers, tomatoes, purple onion and salami or turkey. Drizzle the salad with red wine vinegar, olive oil and a little bit of salt and pepper.

Smoked Salmon & Baby Spinach Salad
Use your baby spinach as a base and add in goat cheese, sunflower seeds and dried cranberries. Goat cheese sometimes does not bother people who are allergic to cow’s milk, but to stay on the safe side you can always go cheese free. I like to add smoked salmon to this salad and top it off with a little bit of balsamic vinegar.

Vegetarian Tofu Salad
I start off with mixed greens and add sliced baby portabella mushrooms. Then I pan fry slices of extra-firm tofu in olive oil until they are browned to add on top. I finish off with a little bit of balsalmic vinager.