Serve up Stunning Simple Salad’s with One Vinaigrette for a Healthy New 2014!
Turn over a new leaf in 2014 with this trio of sassy but easy-to-put-together healthy salads. Three different salads presented three different ways using one tangy vinaigrette. These no-cook colorful salads offer a variety of fresh greens rich with disease-fighting antioxidants. With their pleasing variety of flavors, colors, and textures, these salads are the foundation of healthy eating.
Lettuce begin the new year with the Tomato Melon Feta Salad. For this colorful salad, medium thick slices of ripe watermelon and firm red and yellow tomatoes are layered and sandwiched together like silver dollar pancakes or columns of crackers. Small cubes of feta cheese, salt and pepper complete the stacked wonder. Balsamic vinaigrette is drizzled lightly over the salad for a flavorful mix between the sweet and acidic taste of these fruits. Your palate will perk up with this unexpected pairing of fruits. According to Wikipedia, the online free encyclopedia, a tomato is a fruit. “The fruit is rich in lycopene, which may have beneficial health effects.”
The Cucumber Wrap Salad has a beautiful presentation. We eat with our eyes and this salad really alerts the senses. This salad looks complicated but it is easy to prepare. A seedless English cucumber is mandolin-sliced horizontally, and curled around to form a self-serving bowl. A handful of crisp baby spring mix is layered inside the cucumber, and other garden fresh vegetables are then added and positioned to create this one-of-a-kind salad. The tangy balsamic vinaigrette is served on the side and may be drizzled on the salad to the guest’s personal taste. Edamame, walnuts or pecans, blue cheese crumbles, steamed snow peas and sliced gala apples complete this simply-stated salad. You will be cool as a cucumber creating this salad for your next ladies luncheon or brunch.
The final salad in this dynamic trio is the Salad of Mesclun Greens and Baby Beets. It consists of a combination of mixed greens, shaved vegetables, and cubed beets all served with bagel croutons. A splash of the balsamic vinaigrette brings out the artful essence of this salad. You will enjoy this delightfully light and crunchy combination. To make this the main course, just add protein such as grilled chicken strips, flank steak, salmon, tuna or shrimp.
Presentation for a salad or any meal is important. To keep yourself motivated to eat healthy, be sure to set your table in style by using glass bowls full of the organic fresh vegetables and fruits that you have put in the salad as your table centerpiece. Packaged herbs like dill, mint, chives, and oregano make a beautiful statement as one or two elements of the centerpiece. Cut watermelon slices and graduated bowls of fruit and berries can serve as the light dessert after your salad course. Be creative and have fun!
Salads are satisfying, health promoting, disease fighting, and include the best fresh ingredients from farm stand or grocery store finds. Serve up one of these tantalizing healthy salads for your family or just for yourself.
Food for thought: Just happened to turnip some nutritional information about a few ingredients in salads, such as edamame, apples and leafy greens.
“The United States Department of Agriculture states that edamame beans are “a soybean that can be eaten fresh and are best known as a snack with a nutritional punch”. Edamame and all preparations of soybeans are rich in carbohydrates, protein, dietary fiber, and micronutrients, particularly foliates, manganese, and vitamin K”.
The nutritional benefits of an apple are remarkable. “Apples can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Apples, featuring information over 80 nutrients, can be found under the Food Rating System Chart.” www.whfoods.org . “Spring Greens Help You Detoxify Naturally, according to Medea Galligan, MS, Nutrition, AADP CHHC, RYT, with healthy lifestyle concepts blog.
“The health benefits of eating leafy greens can’t be overemphasized. Salad greens are loaded with vitamins A and C, as well as several of the B vitamins. Just one cup of these greens provides 70 percent of the daily recommended intake for vitamin A and 20 percent of the DRI for vitamin C. Salad greens are also a rich source of iron and calcium and numerous trace minerals including magnesium, phosphorus and potassium. Dark leafy greens such as spinach and kale also are good sources of vitamins K and E.” –
Liz Bushong- Serve it up Sassy Recipes
For more recipes and ideas go to lizbushong.com
Salad of Mesclun Greens, Baby Beets and Bagel Croutons
5 ounces mesclun or spring mix greens, washed and dried
2 medium sized beets, steamed, peeled and diced into ½ inch cubes
16 individual sliced chives
2 carrots, peeled and shaved with vegetable peeler or mandolin
1 English cucumber or cucumber of choice, washed and sliced to ¼ inch
2 plain bagels, or bagel of choice, cut in small pieces
2 tablespoons soy sauce
1 tablespoon olive oil
4-6 ounces thinly sliced smoked Gouda, rolled tightly
Balsamic Vinaigrette or dressing of choice
Wash greens and spin dry. Plate the greens in the center of plate. Shave peeled carrots, and then roll strips tightly to form a curl, position carrots as desired on greens. Slice cucumbers, dice the beets, and roll the cheese, position as desired on greens.
Cut bagels into small bite-sized pieces using kitchen shears. In small zip lock bag, place soy sauce and olive oil mixture, toss croutons in this mixture to coat. Bake on baking sheet at 500 degrees for 2-3 minutes. Watch carefully not to burn croutons. Remove from oven and place on top of salad.
Serve Balsamic Vinaigrette in a separate dish or drizzle salad with dressing.
Garnish salad with X crossed 4 chive stems on each salad.
Yield: 4 small salads
Tomato Melon Salad
2 medium firm ripe yellow tomatoes, sliced ¼ inch
4 ½” thick sliced of watermelon, sliced melon in rounds
2 medium firm ripe red tomatoes, sliced 1/4 inch
1-(4 ounce) package crumbled –or block blue cheese, or feta cheese
Balsamic Vinaigrette or light dressing of choice
15 steamed pea pods for garnish
Stack yellow tomato, watermelon slice and red tomato one on top of each other. Add crumbled blue or feta cheese and drizzle with vinaigrette. Garnish plate with pea pods.
Yield: 4 small salads
Cucumber Wrap Salad
1 English cucumber, sliced horizontally into thin strips
2 ½ cups Organic small leaf greens
10 tablespoons Edamame (soybeans) & snap peas steamed and cooled
15 thin slices of Gala apple with skin
10 tablespoons blue cheese crumbles
5 tablespoons chopped pecans or nut of choice
Balsamic dressing-recipe follows or purchase
- Slice cucumber into very thin strips. Curl into a medium sized circle. Cucumber will stick to itself if you overlap ends. Fill cup with greens, layer apple and pea pods stand on ends in back of salad.
- Add blue cheese and nuts to the left side of salad. Add soybeans to right side. Serve dressing in separate bowl. Make it Yours by adding whatever salad toppings you enjoy. Balsamic Vinaigrette page 36.
Serve it up Sassy on individual white salad plates. You cannot pick this up to eat, must be plated.
Yield: 5 mini salads
(This vinaigrette is for all three salads- 3 salads 1 vinaigrette)
½ cup balsamic vinegar
3 tablespoons Dijon mustard
3 tablespoons honey
3 teaspoons minced garlic
¼ teaspoon celery salt and pepper
1-cup extra virgin olive oil
- Whisk together first 5 ingredients until blended. Gradually whisk in olive oil. Blend well.
- Store in refrigerator for up to two weeks.
- Serve on any green salad as well as Cucumber Wrap. Can also be used as a veggie dip.
Yield: 2 cups
RECIPE DEVELOPMENT, FOOD STYLING, PHOTOGRAPHY, AND ARTICLE SUBMITTED BY LIZ BUSHONG
Helping You Make a Statement, Make it Sassy, and Make it Yours! ®
Liz Bushong is an expert in the three-dimensional art of entertaining. She transforms simple dining occasions into beautiful and memorable moments by adding a touch of her own “sassy” style. She makes elegance easy for her audience and encourages them to add their own Sassy touch to make it unique. Liz is famous for creating her own version of a beautifully presented tablescape – which she calls a Sassyscape ™ -and she also creates magic beyond the dining experience. In 2009, 2010 and 2013, she was selected from thousands nationwide to be part of an elite team of 75 professionals entrusted with decorating the White House for the Holiday. In 2011, she was part of seven-person team selected to decorate the Tennessee Governor’s Mansion for the holiday.
To purchase her cookbook, find recipes, cooking, and decorating demonstrations/ideas go to www.lizbushong.com, www.facebook.com/lizbushong, and twitter @lizbushong.