Don ’ t “ Over-Dress ”:
Drenching your salad in dressing can change your masterpiece into an soggy disaster . Limit creamy dressings like ranch , thousand island or blue cheese or opt for the “ light ” version ; since these tend to be heavier than vinaigrette dressings , you can also opt to bring the dressing on the side to keep the salad light and fresh . A splash of olive oil and a flavored vinegar or a homemade Greek yogurt blend with fresh herbs and spices adds distinctive flavor without weighing your salad down . It also provides heart healthy monounsaturated fats . Regardless of the type of dressing , lightly sprinkle the salad — don ’ t drown it !
Go for Grains :
While you may not always think about putting grains on a salad , adding whole grains like barley , couscous , quinoa and brown rice can raise your salad to the next level . As a great source of filling fiber , whole grains can turn your light side into a hearty meal ! Adding a unique grain to your salad may introduce another guest to a nutritious food they haven ’ t had before .
Decide your Dairy :
Cheese is a versatile topping for salads , as they are so many flavors and varieties to choose from . Choosing the right cheese can elevate your salad and complement its components by adding the right amount of savory flavor . However , cheese can be high in calories and fat , and too much can negate the effort you have put in to make a nutritious meal . To get the benefits of the calcium and vitamin D , but not overdo it , sprinkle about 1-2 tablespoons of feta , parmesan , mozzarella or cheddar . You can even leave the cheese on the side and allow guests to add their own !
When providing a refreshing cold salad on a hot summer day , keep in mind food safety principles to keep guests safe and satisfied . When traveling with your salad to your destination , it is best to keep it tightly covered or well wrapped and in a separate cooler than any raw meats , poultry or seafood that will be cooked on site to prevent cross-contamination . Make sure to bring clean serving utensils , such as salad tongs , and keep an eye on the time . Any food that should be kept cold , such as your salad , should be thrown away after being left on the table for more than 2 hours and within 1 hour if the temperature outside is 90 ° F or higher .
Don ’ t let your salad stress you out . Building a salad that is healthy and delicious can be fun and a way to express your creativity and taste , while featuring some of Georgia ’ s own summer harvest ! For more information on nutrition , health and wellness , contact the UGA Extension Office in Thomas County at 229-225-4130 .
Article adapted from : Rutgers University “ Build a Better Salad ”; Reviewed by Beth O ’ Shea Kindamo , UGA Assistant Nutrition Educator
> Recipe for Summer Peach Salad on pg 24
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