If you’re buying head lettuce, rather than leaf lettuce, it’s no wonder your salads are boring. Head lettuce is fine, but you’d get the same nutritional value if you just had a glass of water. No, what you need is something to wake up those taste buds. Let’s start with a little chunky crash on lettuce and greens.
In the US, lettuces are generally grouped into one of four categories: butterheads, crispheads or icebergs, leaf lettuces, and romaine or cos lettuce. Neither of these should be confused with greens, which are leaves of edible plants. Butterhead varieties, such as Bibb and Boston lettuces, have small, round, loose heads with sweet, pale green leaves. Crispsheads or icebergs are larger, more compact and very low in nutrients. But they are attractive to dealers because they are resistant to wilting. In contrast, leaf lettuces are darker in color, have more vitamins, are more flavorful and spoil faster. Romaine lettuce has leaves that are dark green on the outside and lighter on the inside. They have a slightly bitter taste and a crunchy texture.
Many people ignore the produce section at the grocery store because they don’t know what to do with it. The vegetables come from cabbages, radicchio, dandelions, mustards, and turnips and are rich in nutrients and flavor. You can simmer them in boiling water for ten minutes, steam them, or just eat them raw. Try small portions if you’re not familiar with the flavors. If you like hot and other spicy sauces, you’ll love spicy vegetables for what they can do to liven up your salad.
So even though your basic green veggies are ready, how come you’re still feeling a little overwhelmed? One way to add color and texture to a salad is to add other vegetables. How about a yellow or red pepper, full of vitamin C? Add a few pieces of cauliflower and now the color starts to make the dish look that much more appealing. But you’re a meat and potatoes person. Where is the protein?
There is no law that says you can’t add meat to a salad. If you have a grill, cook up some chicken to top your salad or eat on the side. Beans are another great source of protein and they fill you up. Great Northern, kidney, and lima beans are great options. Protein can also be obtained from nuts. Try some crunchy almonds.
Dig through your condiments and see what’s in there. How about some olives, sun-dried tomatoes, or artichoke hearts to add a bit of flavor? Look in your spice cabinet. Don’t be afraid to sprinkle some seeds on the salad. Sesame, fennel, poppy, dill, anise or sunflower are excellent options full of vitamins. Go ahead and pick one and see how you like it. Remember, you promised you’d use a little imagination.