Home
>
Nutrition
>
Salads Take Center Stage

Salads Take Center Stage

The reason I remember the first time I was served a main-course salad, easily 15 years ago, is that it was such a revelation.

It was served to a group of us, six or more, in a large shallow wooden bowl and it was full of all kinds of good things; greens, chickpeas, nuts, seeds, sliced chicken breast and a dressing fragrant with fresh tarragon and basil. I remember my hostess saying how uncomplicated a meal it was to prepare, serve and clean up after.

Main-course salads are a terrific opportunity to combine a variety of ingredients creatively and colorfully. The late, celebrated U.S. cookbook author, James Beard said meat salads originated in North America as a way to use leftovers; maybe he was right.

Certainly, it's a chance to be imaginative in the kitchen. When it comes to main-course salads, there is no wrong way. Add grains if you like, or stick to vegetables and meat. Or don't use meat. Or don't use vegetables. One of the best things about main-course salads is how few rules there are, although one is that you really should make your own vinaigrette.

I once put my imagination together and marinated and grilled chicken breasts on a grill pan, but you could barbecue them instead -- and how they can be paired either with buckwheat noodles or with crunchy coleslaw. The chicken can easily be replaced with salmon or tofu.

In Heartsmart Cooking for Family and Friends, Bonnie Stern does a take on a classic nicoise - made with roasted salmon and grilled vegetables, and served with wheat berries. Or rice. Or barley. It's served on one large platter or in individual portions.

In "A Good Day for Salad", there's a recipe for a main-course salad made with strips of cooked lamb, white beans, arugula and a dressing flavored with cherry tomatoes, garlic and fresh rosemary. There's another for a mango-mint chicken salad featuring boned, skinned chicken breast, sugar snap peas, arugula, bean sprouts, mangos and mint sprigs for garnish. The dressing includes fresh lime and lemon juice, honey, mint leaves, soy and grated fresh ginger.

In her cookbook "Nigella Bites", Nigella Lawson includes a ginger-hot duck salad. A duck breast is grilled and then carved on the diagonal into thin slices, tossed with a couple of tablespoons fish sauce, the juice of half a lime and half an orange; a finely chopped hot pepper; some grated fresh ginger and a few drops of sesame oil, and turned out onto serving plate covered with baby spinach or watercress. Or both.

I've made all these salads -- and then some. I've taken recipes and changed them, played with them, added to them and subtracted from them. I've made main-course salads for myself and made them for a crowd. And I'm far from an expert cook. If I can do it, so can you.

We have a wonderful salad that makes a meal by itself called "Japanese Cabbage Salad" (Serves 8).

Japanese Cabbage Salad

Makes a full meal when served with any Asian-style chicken, fish or tofu.

2 cups shredded red cabbage
2 cups shredded green cabbage
6 greens onions, sliced
1/4 cup slivered almonds, to toast
1/2 cup sesame seeds, to toast
1/4 cup dried cranberries, optional

Dressing:
1/2 cup vegetable or olive oil
1 teaspoon toasted sesame oil
1 tablespoons tamari or soy sauce
1/4 cup sugar
1/4 cup rice wine vinegar
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper

Whisk together dressing ingredients and set aside. Spread sesame seeds on a baking tray and place in a 350F (180C) oven for about 5 minutes. Watch carefully -- they burn quickly. Toast almonds separately, at the same temperature but for a bit longer. Place all salad ingredients together in a bowl. Toss with dressing right before serving, so as not to lose the crunch. Makes 8 servings.

Per Serving: Calories 190, Protein 3g, Fat 16g, Carbohydrates 12g, Fiber 3g, Sodium 195mg (less if salt is omitted from recipe).

Author: Susan Rutter -- Publisher, Nutritionist, and Instructor who assists patients and the public make healthy choices and changes in their lives. Web Site: Healthy YOUbbies http://www.geocities.com/healthyoubbies/

whole house cleaning Highland Park ..

In The News:

AI-powered autonomous trucks from Waabi and Volvo target U.S. freight driver shortage with Level 4 self-driving technology and NVIDIA computing platform integration.

Survive flight disruptions with expert travel tips: Book early morning flights, download airline apps and know your refund rights during service cuts.

Apple's iOS 26.1 update delivers major security fixes, performance boosts and enhanced privacy controls for your iPhone. Discover why updating now protects your data.

Russian hackers use fake CAPTCHA tests to spread dangerous malware targeting governments and journalists. Learn how to protect yourself from these deceptive attacks.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Miami-Dade debuts America's first autonomous police SUV with AI cameras, drone deployment and real-time crime detection in groundbreaking law enforcement pilot.

Bank impostor scams cost Americans $2.9 billion as criminals use AI voices and caller ID spoofing to steal life savings. Learn nine essential fraud protection tips.

Foreign-owned apps secretly harvest personal data from seniors, making them prime targets for scams. Learn how to protect your privacy and stop data brokers today.

Sens. Josh Hawley and Richard Blumenthal introduce bipartisan GUARD Act to protect minors from AI chatbots through mandatory age verification and disclosure requirements.

Ghost-tapping scammers exploit wireless technology to drain accounts through small transactions, but RFID-blocking wallets and transaction alerts can protect you.

French pilot project demonstrates wireless charging roads that can deliver over 300 kilowatts of power to EVs while driving, potentially eliminating range anxiety.

YouTube's Ghost Network spreads information-stealing malware through thousands of fake videos offering cracked software, using compromised accounts and fake engagement.

Protect your privacy by disabling your smart TV microphone. Most TVs have hidden mics that listen even when voice commands are off. Learn quick steps to stop unwanted audio capture.

SessionReaper vulnerability hits Magento and Adobe Commerce stores, compromising 250+ sites in one day. Hackers steal data and hijack shopping sessions.

Master essential parental controls and digital safety tools to protect your kids online. Learn screen time limits, location settings and privacy controls every parent needs.

Cybersecurity expert shares six essential steps to protect against dark web threats, including data removal services, password managers and antivirus software.

NVIDIA GPU space mission could revolutionize cloud services by enabling orbital data centers that make apps, games and AI tools faster and more efficient.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Microsoft warns Windows 10 users face serious security risks as 90% of ransomware attacks target unsupported systems. Learn why upgrading to Windows 11 is crucial.

Nike unveils Project Amplify, revolutionary motorized shoes developed with Dephy that add powered assistance to every step for runners and walkers.

Cybersecurity experts warn about one of the largest credential compilations ever found, urging users to check "Have I Been Pwned" and change passwords immediately.

Quick iPhone and Android battery optimization techniques help your device stay powered all day by turning off hidden features that secretly drain power in the background.

Kodiak Driver autonomous truck achieves perfect 98 safety score, matching top human fleets in groundbreaking AI evaluation by Nauto's VERA system.

New 401k catch-up contribution rules in 2026 will change taxes for high earners over 50. Learn how scammers exploit these changes and protect your retirement savings.

Kurt Knutsson's guide covers social media privacy protection through location settings, account privacy controls and two-factor authentication to prevent scams and data breaches.