Let It Grow
By Tammy Thornton
Now that the long-awaited warmer weather is upon us, we not only dress a little lighter but seek fresh foods that are lighter fare on the dinner menu. Personally, I’m always up for a good, healthy salad. For me, it’s not just because it’s a healthy choice; I’m in it for the flavor. Those of us living in South Jersey know that summer “officially” started in our seasonal area this week. So I say, it’s time to bring on the summer salads.
If you planted leafy greens like spinach and romaine during the cooler months, your crops should be ripe for the picking right about now. In fact, once it gets too hot, some of these plants will go into survival mode and “bolt” to produce seeds, so you’ll want to pick them early and often to get the most reward from your crop.
Salads shouldn’t be boring. Adding a variety of colorful vegetables is a great way to pack your salad with extra vitamins. Top with some healthy add-ins, and you will create a salad that will be visually appealing as well as good for you. Spinach is a nutrient-rich superfood, and kale is packed with vitamins as well. Consider also using ingredients high in antioxidants, such as purple kale, red cabbage, strawberries, and blueberries. Red, yellow, and orange peppers, as well as colorful leafy greens like rainbow Swiss chard, will boost the vitamin count even further. For me, I like to add a topper with that gratifying crunch. Instead of croutons (which are fine in moderation), try some healthier options like shelled sunflower seeds, pepita seeds, or nuts. I love to add a briny flavor to my salads with kalamata olives, marinated artichokes, and jars of vinegary sweet peppers. Some of these fermented foods can be good for your gut health. Whenever we make shrimp or fish tacos, they’re not complete unless they are topped with a little red cabbage and carrots that have been marinating in red wine vinegar with a touch of sesame oil. Add protein to your salad, and you will have a complete meal. Hard-boiled eggs, chicken, shrimp, and chickpeas make delicious toppers to make your salad a bit heartier. Of course, a little bit of cheese can’t hurt. Goat cheese or feta can take your salad to the next level.
Once you’ve assembled your salad, you will want to mix in some salad dressing. Save this step until right before you are ready to eat, or you will have a soggy salad and lose that delightful crunch. Creamy salad dressings may taste good, but they add needless calories. Lighter salad dressings will taste fresh and be better for you. A basic rule of thumb for dressings is one part acid (or vinegar) to three parts oil. For me, nothing beats extra virgin olive oil, but a little sesame oil can add an Asian vibe to your salad. From there, you have several options. You can use red wine vinegar, balsamic vinegar, stone ground mustard, lemon juice, or lime juice for the acid. Often, I like a combination of these ingredients for a nuance of flavor. You may want to add a subtle sweetener to your dressing, like orange juice or honey. Shallots can add another level of flavor to your dressing and aren’t as harsh as garlic.
Recently, I was inspired to make an intriguing salad based on a picture I saw. For me, recipes are only starting points that give way to the ingredients already on hand. This salad was pretty enough to bring to a party and delicious enough to get recipe requests. Though the inspiration recipe used kale, I had romaine, Swiss chard, and spinach growing in my garden, so that became my base. To that I added nectarines, but only because I forgot I was supposed to use peaches. Both taste equally fresh and summery. Now add some fresh Jersey blueberries and top with pepita seeds (pumpkin seeds). Goat cheese was a nice tart addition that worked well with the fruit. For the dressing, I used olive oil, red wine vinegar, honey, and lime. Since I happened to have blood oranges lying around, a few squeezes of those went in as well and added a pretty red color to the dressing and a delicious citrus flavor — perfect for a summer salad. Pour your dressing ingredients into a tight sealing container and shake like mad to mix in the honey and emulsify all of the ingredients. Next time, I might try topping this salad with some salmon or shrimp for a complete meal. This salad was tossed together without measuring, so don’t get hung up on a recipe. Just use what you have on hand and make substitutions at will.
If eating a salad feels like you’re dieting, you are doing it wrong. Add in colorful healthy ingredients (especially those fresh from the garden), and you will be eating better without thinking of it. Top your salad with lots of interesting add-ins like fruit and nuts, and you will be the envy of the lunchroom. Mix in different herbs like dill, basil, or cilantro to tickle your tastebuds, and experiment with different combinations of dressing ingredients for new flavor discoveries. We would love to hear the results. Send your comments and questions to shorelocalgardener@gmail.com.
Tammy Thornton lives with her husband, children, and crazy pets while enjoying a life of gardening, cooking, and going to the beach.
