Saturday, June 15, 2013

Tossed Salad: It's Not Just For Prison Any More!

 This year we are participating in a CSA (Community Supported Agriculture) share through Echollective Farm. As expected, we've been buried in the overflowing bounty of fresh, organic greens. SJM:"What are we having for dinner" 
ME: "Salad!"
Repeat every day for three weeks.

My first order of business was to re-invent the salad game (not affiliated with The Game)- having salad every night for our main course calls for variation. Following is an unproven, unaccredited method for preparing a delicious, nutritious salad based meal. It smells good too(It might not smell that good.)!

Choose at least one of these: A light, leafy green lettuce
  • Spring greens
  • Baby greens mix
  • Lettuce mix
  • Romaine
Mix with at least one of these: A dark, leafy green or cabbage
  • Spinach
  • Kale
  • Romaine
  • Cabbage
  • Arugula
  • Watercress
Protein: Choose a main protein source, add at least one:
  • Beans - pinto, black, chickpea, etc.
  • Tempeh
  • Quinoa
  • Tofu
  • Squash
  • Meat - a lean meat such as turkey or chicken, the size of a deck of playing cards is one serving
  • Fish - Wild Caught Alaskan Salmon, tuna, etc. (same serving size as above)
  • Mushrooms - cooked shiitake or a portabella cap, etc.
 Add the rainbow! Mix and Match:
  • Avocado
  • Artichoke
  • Peppers
  • Edamame
  • Tomatoes
  • Peas
  • Green Beans
  • Corn
  • Olives
  • Broccoli
  • Cabbage
  • Carrots
  • Corn
  • Beets
  • Potatoes
  • Squash
  • Sprouts
  • Celery
  • Cucumbers
Crunch and nutrition boosters:  
  • Nuts - almonds, walnuts, pine nuts, peanuts
  • Seeds - toasted sesame seeds, pumpkin seeds, poppy seeds
  • Nori (dried seaweed)
 Optional - LIMITED small amounts:
  • Dried fruits - cherries, cranberries, raisins, figs, blueberries
  • Fresh fruit - apple, pear, orange slices, papaya
  • Tips: These are tasty, but high in sugar and low(er) in nutritional value. Use sparingly!
  • Freshly squeezed lemon or lime juice 
  • Freshly ground black pepper
  • Sea salt
  • A small amount of oil (1 TBS) - olive, walnut, safflower
  • Balsamic vinegar
  • Tips - Dressing can add a lot of calories so stick to the recommended serving size
 Special treats:
  • Cheese - small amount, DUH! Maytag Blue is a household favorite
  • Raw food crackers
  • Hard or soft boiled egg (a good source for protein)
Lettuce & Greens Heimlich (Wait...What? We're Not Calling it That Anymore?) Maneuver: Thrifty Midwesterners won't relegate anything to the melted, wet, decomposing lettuce death drawer!
  • To revive wilted lettuce or greens: place in an ice water bath (50/50 ratio) for at least 30 minutes - you can leave the whole shebang in the fridge overnight as well. Drain or spin; store in a loose, open plastic bag or special vented vegetable container or use.

This is the CSA I belong to:

**Hey, I'm not a nutritionist, dietician or medical doctor. Never said I was, so don't be a jagoff. These are my personal opinions, only.**

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