Greener BeeGreen LivingHow to Build a Warm Salad (Plus Recipes to Make When It’s Too Chilly Outside for Salad)

By now everyone knows that a big part of a healthy diet includes lots of fruits and vegetables. It’s easy to pack these foods into crisp, cooling salads in the summer, but when the weather starts turning chilly, most of us start craving warming and comforting foods.

Enter warm salads. They’re salad plus comfort food. Making a warm salad couldn’t be easier either: It’s just mixing and matching warm or hot ingredients with fresh into one hearty meal.

Let’s take a look at what goes into building a warm salad.

How to Build the Perfect Warm Salad

Step 1: Build a Base

Kale

Lettuces are one of the most common greens associated with salads, but they aren’t the only ones available. While fresh green salads are perfect for summer, they’re less so when the weather starts to get chilly. To build a warm base for your salad, choose leafy greens that can be slightly cooked or steamed. Then, either add these warm greens to your favorite fresh salad greens or use them alone. Get creative, mix and match until you find your favorite blend.

Good choices include:

  • Kale (any variety)
  • Collard Greens
  • Swiss Chard
  • Cabbage
  • Arugula
  • Dandelion Greens
  • Spinach

Step 2: Top it Off

Toppings

A salad without toppings isn’t a salad at all; it’s just a sad bowl of greens. One of the great things about warm salads is not only tailoring the flavors to suit your tastes, but also the limitless variety of toppings available. Often I’ll use whatever leftovers I need to use up in the fridge. Do you have roasted vegetables from last nights dinner? Throw them in! A batch of roasted chickpeas? Toss them in! Caramelized onions can add a lovely depth of flavor to salads.

Quick Tip: If I’m using leftovers, I like to mix in a few fresh vegetables along with them so that I have a balance of both crunchy and soft textures.

Toppings that can be warm or cold:

  • Cruciferous vegetables like turnips, brussels sprouts, broccoli, cauliflower, or cabbage
  • Vegetables such as green onions, cucumbers, radishes, bell peppers, peas, asparagus, zucchini, squash, or tomatoes
  • Fruits such as mandarin oranges, figs, or dried fruits such as cranberries, raisins, or blueberries
  • Seeds like sunflower, pumpkin, or flax and nuts like walnuts, pecans, cashews, peanuts, or brazil nuts

Step 3: Choose a Complex Carbohydrate or Starch

quinoa

If you’re eating a salad for a meal—warm or cold—adding a complex carbohydrate or starch to it will help keep your energy engines running at top speeds. Warm salads are the perfect vehicle for potatoes, whole grains, beans, legumes, or another type of starch.

A few healthy choices are:

  • Freekeh
  • Wheatberries
  • Quinoa
  • Rice
  • Farro
  • Millet
  • Barley
  • Sweet Potato
  • Beans or Lentils

Step 4: Pick a Plant Protein

LargeBlackGarlicTofu

Try this Black Garlic Tofu from Sylvia Fountaine, perfect for warm or hot salads.

A nutritionally balanced warm salad includes a serving of protein. Luckily, there are plenty of plant options to choose from and some even pull double nutrition-duty. Some are both a protein and a complex carbohydrate, for example, quinoa or beans.

Quality protein choices include:

  • Tofu (Make Your Own or Buy Premade)
  • Tempeh
  • Beans or Lentils
  • Edamame
  • Green Peas
  • Quinoa
  • Wheatberries

Step 5: Add Flair

Smoky Chili Lime Sunflower Seed Recipe from Your Daily Vegan - Care2

These Smoky Chili-Lime Sunflower Seeds from Your Daily Vegan can add flavor flair to your warm salad!

One of my favorite not-so-secret secrets to eating healthy food is to add flair to keep meals interesting. Maybe you don’t like salads all that much, but you want to eat more vegetables. Adding a small amount of a tasty food will help keep your taste buds interested.

Try topping your salads with roasted nuts or spiced seeds- look for ones made without extra oils. Crumble toasted pita chips on top of your salad, or perhaps warmed capers or olives, or even sun-dried tomatoes. More limitless possibilities.

Step 6: Dress for Deliciousness

creamy-avocado-lime-dressing-avirtualvegan

This Creamy Avocado Lime Dressing from A Virtual Vegan is oil-free, tangy, and a great accompaniment to a warm salad.

Another not-so-secret secret to eating healthy food is in the sauce—or, the dressing. A delicious dressing or sauce can turn a boring salad of blandness into something crave-worthy. Beyond that, dressings are an excellent way to incorporate healthy fats into the meal. Look for dressings made from whole-foods such as tahini, avocado, or cashews.

A few delicious, whole-food choices are:

Are you ready to try making a warm, hearty salad of your own? I found a few recipes to help inspire your culinary creativity. I love hearing from you, so let me know what you think about them in the comments.

Recipes for Inspiration:

Related at Care2:

Photo credit: Thinkstock or recipe authors. Used with permission.

Article source: http://www.care2.com/greenliving/how-to-build-a-warm-salad-plus-recipes-to-make-when-its-too-chilly-outside-for-salad.html


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