{"id":22916,"date":"2015-09-01T10:07:25","date_gmt":"2015-09-01T15:07:25","guid":{"rendered":"http:\/\/ou.org\/life\/?p=22916"},"modified":"2017-04-19T01:11:23","modified_gmt":"2017-04-19T06:11:23","slug":"summertime-and_the_salads_are_easy","status":"publish","type":"post","link":"https:\/\/www.ou.org\/life\/food\/recipes\/summertime-and_the_salads_are_easy\/","title":{"rendered":"Summertime – and the Salads are Easy!"},"content":{"rendered":"

\"image\"Chef\u2019s Secrets for Super Salads <\/b><\/p>\n

I Be Leaf<\/span>:<\/i><\/strong> Experiment with different varieties of salad greens. Try arugula (rocket), bibb, Boston, endive, leafy field greens (mesclun), radicchio, romaine, spinach or watercress. The darker the greens, the better!<\/p>\n

Note that even pre-washed packaged salad greens should be washed in cold water and dried in a lettuce spinner. Wrap the greens in paper towels and store in a resealable plastic bag in the refrigerator; squeeze out the air and seal well. They\u2019ll keep for a few days.<\/p>\n

Color Your World<\/span>:<\/i><\/strong> Insert splashes of color into your salad greens by adding brightly colored vegetables such as yellow peppers or red onions. You can also give it a sweet kick by including fresh fruits such as kiwis or mangoes or dried fruits like cranberries or apricots. Top your salad with a handful of toasted nuts or roasted pumpkin or sunflower seeds, adding both color and a crunch.<\/p>\n

Health Addict<\/span>:<\/i><\/strong> Want something more than just vegetables? Add 1\/2 cup of any kind of canned or cooked beans, lentils or chickpeas, all of which are full of fiber, folate and protein. (If using canned beans, be sure to drain and rinse them well to lower the sodium content.) Or try adding leftover cooked grains such as barley or quinoa, which provide fiber, vitamins and minerals. For protein, you can add a myriad of ingredients, including hard-boiled eggs, tuna, tofu or chicken.<\/p>\n

Dress for Success<\/span>: <\/i><\/strong> Making your own salad dressing is a great way to stay healthy, and it doesn\u2019t have to take long. Use two parts of a healthy, flavorful fat, such as extra virgin olive oil or walnut oil, to one part acid, such as a citrus juice or vinegar. Add some green herbs and spices for additional flavor. A drizzle of honey, maple syrup or sugar will lower the acidity of the dressing and round out the flavor. Be sure the greens are dry or the dressing won\u2019t cling to them.<\/p>\n

What\u2019s in Store<\/span>:<\/i><\/strong> When choosing store-bought salad dressings, look for those made with good fats (extra virgin olive oil, or canola, grapeseed, walnut or flaxseed oil) that contain 4 grams of sugar or less per serving. Choose low-calorie rather than low-fat dressings, since the latter often contains high-fructose corn syrup, which tricks your body into staying hungry.<\/p>\n

Greek Chickpea Salad<\/b><\/span><\/h3>\n

8 servings<\/p>\n

This tasty salad is packed with fiber and flavor, making it an excellent vegetarian dish.<\/em><\/p>\n

Ingredients<\/span>:<\/h4>\n