While we often think of salads as a summer staple, fall is another great time of year to eat salad. It’s common to see ‘fall’ salads that feature roasted squash, dried cranberries and goat cheese on menus and on grab-and-go shelves this time of year. Salads can pack a huge nutritional punch with fewer calories, if you make them right. They can even keep well all week, so you can make a few ahead of time to get out the door a little faster in the morning. Here are some ways to build a salad to keep it interesting, flavorful and seasonal.
First, start with dark leafy greens. I like to mix arugula with spinach for both their flavor and robust leaves. Arugula adds a ‘peppery’ flavor to salads. Both spinach and arugula are high in fiber, calcium, and many vitamins, including A, C, K and folate. Kale is, of course, another great choice.
Now, let’s add some protein. Chicken is an obvious choice, but don’t forget about canned tuna or salmon, or some of last night’s steak. Vegetarians should add some beans or tofu to their salads. One ounce of meat provides approximately 8 grams of protein. While everyone’s protein needs vary depending on their activity level and fitness goals, it’s recommended that most adults should aim for 15-20 grams of protein per meal. One half-cup of cooked beans provides about 7 grams of protein.
Fall favorites that do well on salads include roasted butternut squash or pumpkin, as well as crisp apple slices, shaved (or roasted) Brussels sprouts, and beets. Don’t forget the best part—fun toppings! Many of these add lots of good flavor in small amounts. For crunch, add pecans or pumpkins seeds; for sweetness, add dried cranberries or raisins; for a rich, creamy texture, add a little goat cheese, blue cheese or even gouda.
Also, don’t forget jarred options, such as roasted red peppers, when the best summer produce runs out. Olives, sundried tomatoes and artichokes are other great salad toppers.
Salad pairing ideas:
Greens + chicken + butternut squash + goat cheese + cranberries + pumpkin seeds
Greens + steak + roasted Brussels sprouts + blue cheese + pecans
Kale + shaved Brussels sprouts + shredded carrots + tuna + roasted red peppers
Greens + black beans + rice + goat cheese + roasted red peppers + red onions
Greens + butter beans + olives + artichokes + goat cheese + sundried tomatoes
Lastly, to dress or not to dress? If you’ve used oil and seasoned some of your toppings, like roasted pumpkin or chicken, you may not even need to add a salad dressing. However, if you want to add a tablespoon or two of dressing to a salad you’re packing for lunch later on, try this trick: pour your dressing into the bottom of your glass or plastic container, before adding the greens. Build your salad on top, and then give it a little shake just before eating. Voila! A fresh salad without soggy leaves!
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