They come in every color, taste, combination and flavor. They can be leafy, marinated, creamed or bound. Every culture has one; everyone has a favorite. What are we talking about? Why salads, of course. May is National Salad Month and it’s time to celebrate salads and the health benefits they bring to everyday eating. May is also the beginning of warmer weather and enjoying food prepared to be eaten outdoors. Grillers know you don’t have to wait for Memorial Day to fire up the grill and adding grilled vegetables to your menu makes even the pickiest eater perk up. It’s also the beginning of picnic days at the lake, beach or park and this means potato, macaroni and coleslaw—salads all—abound. Go salad lovers, go!
Salad, from the Latin word “salata” meaning salty, has been around for a long time. According to food historians, the Greeks and Romans ate a version of one of the most popular salads of our times, mixed greens dressed with oil and vinegar. The salty part actually comes from the fact that the vegetables were seasoned with brine- or salt-cured dressings.
In the United States, salads became popular in the late 19th century and have continued to flourish ever since. While most Americans eat their salad first, there are many people who eat them last. This is based on the belief that the vinegar or acid added to the dressing destroys the taste of he wine served with the dinner. Wine lovers would want to ask for dressings that are low or light in vinegars/acids.
Salad encompasses a large variety of dishes from green and pasta to fruit and sweet. Here are some of the most popular combinations we call salad.
• Green salad: Also known as a garden salad, these dishes are made up mostly of leafy green vegetables including various types of lettuce, spinach, arugula and other greens. These salads are the ones most associated with having a lower calorie count. (Serve dressing on the side for dipping rather than drenching.) Pieces should be torn, not cut, to prevent browning edges and then they are usually “tossed.” Garnishes such as bacon bits, croutons, sunflower seeds and more can be added to dress the salad up.
• Vegetable salad: Any vegetable, other than leafy greens can do in this salad. For those women who like to play with fire—grill—this is a perfect way to combine tasty ingredients into a healthy, easy salad and get out of the house into the warmer weather “Plus, you don’t have to turn on the oven, heat up the kitchen and there are no messy pans,” says grill enthusiast Gina Sanders. Peppers, tomatoes, mushrooms and corn are great for grilling as well as combining with other vegetables like avocado, cooked potatoes and even artichoke hearts to make delicious vegetable salads.
• Bound or composed salad: Are usually associated with salads that will hold their shape when scooped onto a plate. Thick sauces made with ingredients such as mayonnaise, sour cream, yogurt and dressings hold salads of eggs, potatoes, tuna, pasta and chicken together. You can also use these type of salads as fillings for sandwiches and subs. These are made a head of time and are refrigerated before serving. When used at picnics and barbecues remember to keep “cold food cold” to avoid problems.
• Entree salads: Often called dinner salads, these salads combine leafy salads like Caesar, Chef and Cobb with meats, poultry or fish. Add leftover grilled flank steak to a lightly dressed Greek salad for a healthy and nutritious lunch.
• Fruit salads: This category is simple. Fresh or canned fruit of any kind can be turned into a salad that ensures you’ll get your daily allotment of fruit servings. Make use of in-season fruit from local stores, fruit stands and farmer’s market to create your own one-of-a-kind salad. If using canned fruit, use low-sugar or light syrup and drain. Add a small amount of orange juice to the mixture and a squirt or two of zesty lemon or lime. Works even better with fresh fruit.
• Dessert salads: Admit it, every once in a while, you hanker for your grandmother’s Jell-O salad. You know, the kind with the nuts and whipped topping. Dessert salads are generally sweet and don’t often have leafy vegetables in them. They are made with gelatin, whipped cream, cream cheese, marshmallows and fruit. Ambrosia, Cranberry-Carrot, Pistachio and Cookie salad are popular at potlucks, baby showers and barbecues.
A word about garnishes: Pretty much anything can be added to a salad to “garnish it up.” From freshly grated parmesan cheese, crumbled feta and grilled pears to nuts, tomatoes and edible flowers, the choice is yours.
