Super Salads
By Sharon Seiders
As the weather warms and I shed those extra winter layers (both clothing and weight), I find myself once again an ardent sun-seeker. I seek my sun in more ways than one, too, as reflected in my food choices. At this time of year, the vital energy in sun-seeking plants is moving from the roots and stems to the leaves. This occasion presents me with an opportunity to work in tandem with nature, to reap the benefits of the plant kingdom’s vitality by increasing my raw food intake through leafy green salads. As the weather warms, I often find my power lunch consisting of a super salad instead of a hot meal. And as the evenings lengthen and I stay active longer, a dinner salad sustains me without weighing me down.
Why are raw greens so invigorating? Chlorophyll, the compound responsible for making greens “green,” has a composition very similar to the part of our blood that manufactures hemoglobin. Therefore, it is thought that chlorophyll may help oxygenate and purify our blood. Greens are also vitamin packed. Bitter greens such as endive stimulate digestive processes in our small intestines. Dark leafy greens, like spinach and romaine lettuce, are high in folic acid, which help prevent both birth defects and heart disease. Adding cruciferous vegetables to a salad protects against cancer, and provides a good source of beta carotene, potassium, and fiber. Thus “to salad or not to salad” is not the question. The current debate is over organics. Should we buy organic or not? The Environmental Working Group has a website, www.foodnews.org, that features an interactive garden salad, where you can select vegetables that you would normally buy for your salads in the grocery store. The website then reviews your “purchases” and assesses the potential health risk from the pesticides commonly used on these vegetables. The five vegetables that currently top their list for pesticide use are spinach, bell peppers, celery, potatoes, and hot peppers. If these are vegetables that you purchase regularly, it might be wise to choose organic (try either your local natural foods store or farmer’s market).
But enough about nutrition and pesticides, it’s time to celebrate the summer’s luscious abundance. Let’s throw all these vegetables up in the air and see where they land!
Mediterranean Salad
Yield: 3 large saladsIngredients
5 ounces (8 cups) organic romaine lettuce
1/2 cup endive, chopped
1/2 cup water-pack artichoke heart quarters
20 pitted kalamata olives, halved
4 oz. fresh mozzarella or feta cheese, crumbled
1/4 cup pinenuts
1/2 cup canned organic garbanzo beans, drained
1 organic tomato, cut in thin wedges
1 cup croutons (see recipe below)
Balsamic dressing (see recipe below)
Preparation
Toss all ingredients except tomatoes and croutons in a large salad bowl. Toss with balsamic dressing to taste and top with croutons. Arrange tomato wedges around perimeter of bowl and serve.
Balsamic Dressing
1/2 cup balsamic vinegar
1/3 cup flaxseed oil
1/4 cup olive oil
1/4 tsp. chopped fresh rosemary
1 clove roasted garlic
Place all ingredients in blender and blend on low until garlic clove dissolves.
Croutons
2 cups cubed breadcrumbs
1/4 cup olive oil
1/4 tsp. dried oregano
1/4 tsp. dried basil
1/4 tsp. dried minced garlic (optional)
Toss breadcrumbs with olive oil and spices. Place on baking sheet and bake at 350˚F for 10 minutes, or until browned.
