Beyond Greens: Revolutionary Salads

We, raw fooders, eat a lot of salads. Fact. Is it possible to take this staple to the next level of nutrition, freshness and taste? You bet!

It is interesting to note that the word itself, salad, stems from a Latin term meaning 'having been salted' (salata). It basically contained cured and pickled vegetables. Nowadays, salads have come to include delicate greens, often without any salt and sometimes even, without vegetables! Raw gastronomy is a vast world of exciting textures, flavors and balanced ingredient combinations.

To create a truely wonderful salad plate, it is critical to have a foundation of clean, fresh ingredients to work with. Then, no matter what shape, texture, mix or process you use, your salads will become quality energy-packed meals.

1) Choose organic produce. It will be mineral-richer than the conventional equivalent. Select produce that is unbruised, unwrinkled, and not damaged in any other way. Buy local, organically-grown produce as much as possible to limit the environmental impact of your food choices. And, since the produce won't have traveled as far, it will be fresher and taste better.

2) Choose fresh produce over frozen, canned, jarred, pasteurized and other enzyme-depleted options.

3) Buy ripe vegetables and fruits. Under-ripe equivalents will pale in comparison in terms of flavor, texture, juiciness, and nutrient content.

4) Opt for nature's original seeded varieties as opposed to genetically-modified seedless options.

5) Buy all spices whole and grind only what you need when needed. Store in a cool dark place in an air-tight glass container. This will insure optimal freshness and flavor.

6) Choose fresh herbs over dried whenever possible (always choose organic dried herbs), for best flavor and highest mineral content.

7) Start sprouting! Grains and seeds can easily and efficiently be sprouted in any kitchen environment. These little miracles are the most complete foods you can incorporate into your diet. Alkalizing, enzyme-rich and super-high in protein, vitamins and minerals: what more to ask for?

Now that you have the freshest, most flavorful and nutritious ingredients, what to do with them? Here are a few general combination guidelines. These are endlessly modifiable to accomodate any and all produce you have on hand. Just let your creative impulses run wild!

Mixed Salads

Generally, a lettuce or other delicate green leaf salad base, tossed just before serving with an (often) oil-based dressing. It can incorporate a infinte variety of flavors, textures and colors. Fruits can mingle with vegetables. Seaweed meet land vegetables on occasion. Some of the ingredients can be marinated separately beforehand and dropped in with the dressing. Anything is possible here!

Layered Salads

Also called assembled salads. A layered salad should consist at least of three components: salty, fatty and acidic. The goal is to create a flavor-balanced salad. And, of course, instead of tossing everything together, you create and esthetically pleasing pile of salad. It can be a towering pile of vegetables, or several stacks, sitting prettily next to one another.

Massaged Salads

Simple technique used to soften some of the tougher leafy green, of the cabbage family for example. The dressing, usually containing something salty, fatty and acidic, is massaged with the leafy greens in order to soften them.

Pâté-Based Salads

These contain a base of nuts and/or seeds, usually accompanied by a complimentary balance of flavors. The pâté is usually served with leafy greens, herbs and/or vegetables for a protein-packed, rich salad.




Voilà! You are in salad nirvana. Enjoy!

Ensalata salutations,

Last Updated on Saturday, 06 February 2010 16:42