Making Salads a Sumptuous Meal

with helpful links for salad inspirations, salad questions, health information, and links to over 81 salad and salad dressing recipes

Last week I hosted my very first cooking class. My full-time job doesn’t normally involve cooking, but I found a way to combine the two! I went to our HR director and volunteered to do some healthy cooking classes for our coworkers. She got approval from the top, so we’ll be doing them monthly at work. It’s a little challenging because there is no stove or oven (other than a small cookie baking oven–which I think we’ll actually USE next month), so I decided to start with something simple: salads. I thought I’d share with you what I shared with them in the handout.

We made three uber-simple healthy salad dressings in just 30 minutes, then everyone got to make their own saladscape and sample the three dressings.

Kickin’ Raspberry Vinaigrette

Kickin’ Raspberry Vinaigrette Recipe

Variations:

Honey White Wine Lavender Vinaigrette ~ Sweet Hot Pepper Balsamic Vinaigrette ~ Honey Lemon Ginger White Wine Vinaigrette  ~ Cherry Malbec Vinaigrette ~ Oriental Vinaigrette ~ Tequila Lime Vinaigrette

Salad Suggestions:

1. Sliced fresh berries, blue cheese crumbles & cinnamon roasted almonds over mixed greens
2. Honeydew melon & cinnamon roasted almonds with goat cheese crumbles over greens
3. Peaches, pistachios & chicken over mixed greens with goat cheese crumbles over greens

Maple Ginger Yogurt Dressing

Maple Ginger Yogurt Dressing Recipe

Salad Suggestions:

1. Chicken with orange segments, basil, butter rum pecans & sweet onion over mixed greens
2. Dried cranberries with butter rum pecans, goat cheese crumbles over mixed greens
3. Black grapes, toasted walnuts, blue cheese over mixed greens
4. Drizzle over fresh fruit kebabs for a salad on a stick!

Healthy Buttermilk Ranch

Buttermilk Ranch Recipe

Variations:

• Healthy Greek Ranch: Use plain nonfat Greek Yogurt in place of mayo + 1-2 Tablespoons extra virgin olive oil
• Avocado Ranch: Blend in ¼ to ½ of an avocado
• Basil Sundried Tomato Ranch: Add 2 Tablespoons sundried tomatoes and use lots of basil
• Tahini Ranch: Add 1 ½ Tablespoons tahini (sesame seed paste)
• Herb Chipotle Ranch: Add ¼ – ½ teaspoon chipotle powder + ½ teaspoon cumin + juice of ½ lemon or lime

Salad Suggestions:

1. Chicken, bacon, sweet onion & avocado over mixed greens
2. Slices of cucumber & fresh tomato with edam cheese, walnuts & sweet onion
3. Use on pizza as a sauce, as a dip with vegies or as a sandwich spread
4. Mix with plain nonfat Greek yogurt and use as a dressing for potato or pasta salad

I had set out some leafy mixed greens and fresh spinach along with many different toppings including chicken, strawberries, sliced grapes, cinnamon roasted almonds, and various cheeses, bell pepper, sliced sweet onion, smoked turkey strips, sunflower seeds, and chopped fresh garden tomato.

Salad Inspiration

My basic salad formula is this:

{Greens} + {Meat, Beans &/or Nuts} + {Flavorful cheese} + {Fruits/Veggies} + {Homemade Dressing}

For over 81 recipes, see my Salads & Salad Dressings Pinterest Board. There’s lots of good inspiration there! http://www.pinterest.com/sumptuousspoons/sumptuous-salads-salad-dressings/

Salad Questions

• What types of lettuce are healthiest?
• Best and Worst Salad Toppings 
• How to turn a salad into a healthy filling meal
• How to make a delicious 400-calorie salad
• 5 Foods that Help Shed Pounds
• 9 Genius Tips to make at-home salads taste so much more amazing

Ingredient Health Benefits

• Health Benefits of Vinegar
• Health Benefits of Mustard
• Health Benefits of Olive Oil
• Health Benefits of Yogurt:
  • http://www.webmd.com/diet/features/benefits-of-yogurt
  • http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/health-benefits-of-yogurt/
• Health Benefits of Ginger
• Health Benefits of Maple Syrup
• Health Benefits of Buttermilk
• Health Benefits of Herbs
• Health Benefits of Garlic

About Preservatives

There is some debate about whether or not preservatives are bad for you, but depending on the preservative, it could be harmful to your health. In general, I think you should read the ingredient list of your foods: if you don’t recognize the word as a “real” food, it’s best to avoid it.

• Are preservatives bad for your health? 
• 10 Worst Food Additives and where they lurk
• Harmful effects of Preservatives in Food

This post was shared at Weekend Potluck, What to Do Weekends, Munching Monday, Tuesday’s Table, Simple Supper Tuesday, Tasty Tuesday, Treasure Box Tuesday, Hearth & Soul Bloghop, Full Plate Thursday and The Southern Special.