We all know we should be eating more fruits and vegetables. But, admit it…..that’s hard to do. Salads are a great way to get extras of these in your diet. But salads can be….BORING.  I want to share some tips on how to make a perfect salad.

Here are NINE ideas on how to make your salads noteworthy and desirable. Pick and choose from this list. Think of great salads you’ve eaten, they usually have seven or eight of these ingredients.

BASE layer. This is usually a leafy green. Options include romaine, butter, iceberg lettuces. Also go for spinach, chard, collards and watercress. Yes, Some of these greens are coarse so you will wash and dry them and add them to a zippered plastic bag with a little Olive oil and zip the bag.  Then massage the bag and this will tenderize the greens.  You could leave out the leafy greens also together. Examples of bases without greens are Greek, chickpea or fruit salads. Rice or other grains could also be salad bases.

Then go for something with COLOR. Some ideas include tomatoes, carrots, red onions, red peppers, jicama, red cabbage or mushrooms. How about cooked fresh beets?

FLAVOR boost. Add some fresh herbs. Mint, chives, basil, parsley or cilantro are just a few ideas. Spring onions or green onions work, too.

Something CRUNCHY. Cucumbers, peppers, apples, nuts, seeds, or microgreens. Croutons or crispy Asian noodles are other ideas.

Then go SOFT. Roasted sweet potatoes, cheese, avocadoes, sundried tomatoes, olives. Leftover roasted vegetables.

Something UNEXPECTED. Try bacon or pickled vegetables or dried fruits. Hummus or cottage cheese. Roasted corn would be fun.

Name your PROTEINS. Chicken, lean steak, tuna, shrimp, hard-cooked eggs, tofu, beans or other seafoods. Proteins help to make it a complete meal. One of my favorite ingredients I always keep stocked in my pantry is canned chickpeas. Here's why: They’re wonderful for gut health and packed with fiber, specifically insoluble fiber. They're packed with nutrients and protein. They’re light on your wallet canned or dried.  This makes them a great meatless alternative with loads of health benefits.

Add some FRUIT. Oranges, pears, strawberries, watermelon, grapes or blueberries. Whatever you have on hand. They add color, sweetness, textures and are usually unexpected.

DRESS it up. The dressing can make or break a salad. I always says it’s worth making your own dressing at home. This gives you control on what’s in it. A homemade vinaigrette will last two to four weeks in the refrigerator. My “go to” salad dressing is made of three parts olive oil and one part acid (lemon or lime juice or any kind of vinegar). You can make-it- your own after that…add a bit of mustard, a generous sprinkle of seasonings of your choice (herbs, cumin, pepper, oregano, etc.) and a small pinch of salt.

May I suggest you try this Chickpea and Pepper Salad. Note that it doesn’t have a green leafy base. The peppers and cucumbers are crunchy, the tomatoes and red onion colorful, the avocado soft and the Feta cheese added that surprise flavor. The protein was also unexpected—it served as both base and protein—-chickpeas. The amounts given in the recipe are just to get you started. Experiment and use what you have on- hand.

Chickpea and Peppers

Salad ingredients

• 2 cups grape or cherry tomatoes, cut in half
• 2 cups diced cucumber, leave the skin on
• 15.5 ounce can of chickpeas (drain and rinse)
• 1 yellow or green pepper, diced
• ½ cup fresh parsley, chopped
• ¼ cup diced red onion
• 2-3 ounces Feta cheese
• 1 avocado, diced

Dressing (mix in jar or container with a lid and shake)

• 3-4 Tablespoons olive oil
• 1-2 Tablespoons red wine vinegar
• ½ teaspoon cumin (optional)
• 1-2 Tablespoons lemon juice
• Salt and pepper to taste

Summer Green Bean Salad

• 1 pound (approximately 3 cups) green beans, washed and trimmed
• 1 pint cherry tomatoes, cut in half
• 2 ears corn, cooked and cut off the cob
• 4 ounces (approximately ⅓ cup) feta crumbled
• 3 tablespoons sherry vinegar
• 1 teaspoon Dijon mustard
• 4 tablespoons olive oil
• 1 cup packed basil leaves, cut into thin ribbons (chiffonade)
• Salt to taste

Directions:

1. Cook the green beans in salted water until just done – do not overcook. Chill well (approximately 15-30 minutes).
2. In a large bowl, combine the cherry tomatoes, corn, and green beans.
3. Add cheese to the vegetable mixture.
4. Make the vinaigrette by combining the vinegar and mustard then add the oil in a thin stream while beating.
5. Add the dressing to the vegetable mixture.
6. Top with the fresh basil.
7. Salt to taste.

Sources for this article NC Extension Food and Nutrition educational program. For more information about the Foods and Nutrition please contact Louise L. Hinsley, Extension Agent, Family Consumer Science at the Beaufort County Center of N.C. Cooperative Extension, 155 Airport Road, Washington, 252-946-0111.