Food for thought

The advent of spring brings not only beautiful blooming flowers but also gardens filled with delicious, fresh vegetables.

There are few better ways to enjoy this crisp and nutrient-dense fare than in a fresh salad. Munching on a bowl of greens daily is a habit shared by almost all the most fit and healthy people I know.

What I love about salads is their versatility and the ease in which they can be personalized according to individual taste. 

The classic Greek salad is a major staple in my diet because of its simplicity. It is easy to prepare by using romaine lettuce, a garlic vinaigrette, tomatoes, olives and feta cheese. To make a meal out of it, I add protein, such as salmon, chicken or crab.

I like any combination of sweet and salty foods, which is why I love adding fruit to my salads. Dried cranberries compliment walnuts and goat cheese perfectly in a romaine or spinach salad. Strawberries paired with raspberry vinaigrette can help even the pickiest eaters enjoy a spinach salad. 

Citrus fruits are often used as an acid in salad dressing, and adding fresh oranges or grapefruit to your salad can really enliven the flavor. They also pair nicely with lightly toasted pine nuts and blue cheese.

Salads are incredible because not only can fruit be added, but also a multitude of vegetables, making a salad a nutrient powerhouse. Carrots, cucumbers, tomatoes and red or green peppers are staples in many salads. Avocados, onions, artichokes, beets and broccoli can also really zest up a salad.

When it comes to dressing for your salad, homemade is the way to go.

Store-bought dressings often have long ingredient lists filled with sodium and preservatives. Cream-based dressings, such as ranch and caesar, can pack large amounts of saturated fat. 

A better option is to make a simple vinaigrette and pair it with cheese. Adding cheese supplies richness and flavor, as well as calcium, unlike creamy dressings.

Vinaigrettes are simple to prepare and can be made by combining oil and an acid, along with seasoning. I am not a vinegar fan, so I prefer adding lemon or orange juice to oil along with a sprinkle of salt. Garlic is also a great way to add flavor to a dressing without lots of sodium.

The trick with salads is to find what suits your taste. Even if you have never enjoyed one before, some combination out there will definitely leave your mouth watering for another bite.

— hsspence@indiana.edu