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Salad Makeover

Add colour, crunch & creativity

By P.J. Ellison

Does the “S” word have you picturing a heap of soggy green leaves? Think outside the box of tomatoes. When it comes to salads, think colour, crunch and creative toppings.

Huge on Hue

A feast for the eye can make for a light lunch. Add grated beets for a ruby red dazzle. Prefer shades of orange? Shred carrots instead. Fresh, sliced strawberries, a handful of blueberries, a pinch of pomegranate seeds or a splash of raspberries help bring certain vibrancy. Go with whatever’s in season. And in the fall, add roasted vegetables cooled overnight.

Cap with Crunch

Lettuce a little limp? Soggy is sad. Create some crunch with roasted pumpkin seeds (a great source of zinc that helps fend off osteoporosis), quinoa for protein, hemp hearts for energy, or nuts like almond slices and walnut bits. Roasted chickpeas add crunchy protein and baked pita chips crumbled over your salad are great, too.

Meat of the Matter

If tofu and legumes put a lump in your throat, go for lean proteins. Think anchovies and sardines or tuna and baby squid. Simply open a can or twist a jar and pat dry with a paper towel to remove excess oil. Slip in some sunny slices of egg for even more protein and omega-3.

A Different Shade of Green

Iceberg and Romaine are so 1983. Mix up your greens with a plethora of possibilities. Arugula packs a peppery punch while dandelion greens lend a bit of a bite. Spinach brings texture and nutritional value, while fresh herbs (basil, tarragon, chives, Italian parsley, et al) are great for tossing the old and mixing in the new.

Fall 2013, Vol 5 N°4

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