Colorful fun salads

Chef Mark Allison shows us how to make a spring salad

www.dole.com

 

Simple Nutritious Salad

Serves 1

 

Ingredients:

Base:

2 cups Kale

Grains:

½ cup cooked quinoa

½ cup chickpeas

Vegetables and fruits:

½ avocado, flesh cut into cubes

¼ cup red onion, chopped

¼ cup sliced oranges

Seeds and nuts:

¼ cup sunflower seeds

Protein:

¼ cup goat’s cheese

Dressing:

2 tablespoons olive oil

1 tablespoon white wine vinegar

1 teaspoon whole grain mustard

1 teaspoon honey

 

How to make:

 

Place the first eight ingredients into a salad bowl. Place the next four ingredients into a small jar with a tight fitting lid and shake together to form your dressing. Pour the dressing onto the salad ingredients, lightly toss together and serve.

 

Like most things in life you get to you choose what you like when you make your salad.

 

This is a sample of suggestions that you could use, your list could be endless.

 

Base: Kale, spinach, red cabbage, frisee, arugula, edive, tatsoi, mesclun, bok choy, baby beet greens, butterhead, and romaine.

 

Grains: Chickpeas, barley, bulgur wheat, farro,  fonio,  kamut, millet,  spelt, wild rice, black beans, navy beans, black eye peas, cannellini,  and buckwheat.

 

Vegetables: Carrots, tomatoes, beans, broccoli, cauliflower, roasted or raw Brussel sprouts, cucumber, peppers, celery radishes, onions, mushrooms, apples, pear, oranges, grapes, green onions, and melon.

 

Seeds and nuts: brazil nuts, cashew nuts, pistachios, walnuts, hazelnuts, macadamia nuts, almonds, hemp, apricot seeds, flax seeds, cumin seeds, sunflower seeds, and pumpkin.

 

Protein: tuna, salmon, cod, shrimp, chicken, goat’s cheese, feta cheese, mozzarella, tofu, tempeh, edamame, and boiled eggs.

 

Dressings: Olive oil, lemon juice, lime juice, orange juice, parsley, basil, pepper flakes, walnut oil, smoked olive oil, pumpkin oil, sesame oil, whole grain mustard, red wine vinegar, white wine vinegar, honey, maple syrup, olives, capers, pickled foods, mint, balsamic, and cider vinegar

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