Salad

Personal rating:

Recipes

Salad Ideas

• Feta: arugula/spinach, red onion, tomato, cucumber, feta, dressing (olive oil + lime)
• Feta+: (above) + strawberries or black beans
• Strawb: spinach, strawberry, feta, walnuts/pecans/almonds
• Greek: lettuce, cherry tomatoes, peppers, cucumber, onion, feta, (opt: chickpeas)
• Caesar: lettuce, Parmesan, chicken, croutons
• Rotisserie: lettuce, tomato, cucumber, pepper, etc, rotisserie chicken

General Toppings

• Sliced almonds
• Flavored Pecan Crumbles
• Cherry Tomatoes
• Sliced Celery
• Green Olives Stuffed with Garlic
• Canned Chicken
• Croutons
• Baby Carrots
• Cucumber
• Radishes
• Sliced Pickled Beets

Notes

• Typically, cut tomatoes into orange-sized slices
• Dressings: Ken’s Steak House LITE Northern Italian or LITE Zesty Italian
• Improvements
  • Try olive oil and lemon
  • Add sliced nuts, such as almonds or walnuts
  • Add beans, such as Chickpeas (drained), which could also be roasted in paprika. Also try black beans, cannelini, etc.
  • Mix in grains such as Quinoa, couscous, brown rice, farro, etc.
  • Make sure to add spinach, mustard greens, and kale
  • Add melons, pears, etc.

More

From the Washington Post, this is the ideal ratio:

• 6 to 8 cups greens (romaine, spinach, arugula/radicchio, kale/cabbage, etc.)
• 1 to 2 cups proteins (grilled chicken or tofu, hard boiled eggs, salmon, shrimp, cooked beans or lentils)
• 1/4 to 1/2 cup crunch (croutons; pumpkin or sunflower seeds; chopped walnuts, pecans, or almonds; chopped cucumber, carrots, or snow peas; crispy bacon, chickpeas, etc.)
• 1/2 to 1 cup acidity (pickled onions, pepperoncini, chopped tomatoes, dried cranberries or cherries, feta or aged cheese, pomegranate seeds)
• 1/2 cup richness (avocado, brie, burrata, hummus, cooked baby potatoes, thinly sliced prosciutto or ham)
• 1/4 to 1/2 cup dressing (from vinaigrette to tahini)

Some examples for Spring

For a broader framework, see https://newsletter.ethanchlebowski.com/p/satisfying-salad-blueprint