There’s a big disparity in salad quality out there. In the past, many people thought of a “salad” as a handful of iceberg lettuce, a tomato wedge, and dressing. As the foodie movement continues, people are starting to expect more from their salads.
More impressive salads have bases of spinach, arugula, spring mix, or other greens, and incorporate fruits, toasted nuts, raw nuts, creative dressings, choice meats, and every cheese you can name. These gourmet salads aren’t new — they’re just more prevalent than before.
Beware the salad that looks healthy but is loaded with calories. Clues that your salad may not be a great choice: lots of bacon, croutons, thick fatty dressing, and fists full of cheese.
Salmon and New Potato Salad
Preparation time: 15 minutes
Cook time: 20 minutes
Yield: 4 servings
1 pound red new potatoes, scrubbed
1 pound wild salmon filet
Salt and pepper, to taste
4 tablespoons olive oil
3 tablespoons balsamic vinegar
8 cups packed baby salad greens
1 tablespoon fresh basil, chopped
Preheat the oven to 400 degrees F.
In a large saucepan, place the potatoes and add water to cover. Bring to a boil over high heat, reduce the heat to medium-low, cover, and simmer until the potatoes are tender when pierced with a fork, about 15 minutes. Drain the water from the potatoes and cut into quarters.
Meanwhile, in a large baking pan, place the salmon filet and season with salt and pepper. Roast for 10 to 12 minutes, until the fish is flaky. Transfer the salmon to a plate and cut into 1-inch chunks. Remove the skin.
In a small jar, combine the oil and vinegar. Shake until well blended.
In a large bowl, gently toss the salad greens and basil with the dressing. Add the salmon and potatoes, and toss enough to coat with dressing. Enjoy immediately.
Per serving: Calories 440 (From Fat 195); Fat 22g (Saturated 3g); Cholesterol 72mg; Sodium 286mg; Carbohydrate 28g (Dietary Fiber 4g); Protein 30g.
Not crazy about new potatoes? No worries! Use a different type of potato. Any type will do. You can also use more than one kind of potato. Using colored potatoes (purple, red, Yukon gold) can make your salad look especially appetizing.
Pasta Salad
Preparation time: 15 minutes
Cook time: 10 minutes
Yield: 4 servings
One 12-ounce package cheese-filled tortellini
3 cups broccoli florets, chopped
1 large carrot, thinly sliced
1/2 cup white wine vinegar
2 tablespoons olive oil
2 tablespoons fresh basil, chopped
2 tablespoons Dijon mustard
1 teaspoon oregano, dried
Salt and pepper, to taste
4 ounces canned kidney beans, drained
1 large red bell pepper, chopped
1/4 cup black olives, sliced
In a large saucepan, cook the pasta according to the package instructions. Add the broccoli and carrot to the saucepan in the last 4 minutes. Drain the pasta and vegetables.
Meanwhile, in a small bowl, whisk together the vinegar, olive oil, basil, mustard, oregano, and salt and pepper.
In a large salad bowl, combine the pasta mixture with the beans, bell pepper, and olives.
Pour the vinegar mixture over the pasta and mix until the pasta is evenly coated.
Per serving: Calories 409 (From Fat 129); Fat 14g (Saturated 4g); Cholesterol 36mg; Sodium 820mg; Carbohydrate 55g (Dietary Fiber 7g); Protein 16g.
Almost any ingredient can go in this recipe. Extra vegetables, more beans, some meat, cheese . . . throw it in! Just keep your reflux in mind. So, no red meat, not too much cheese (because excess fat makes reflux worse), and no onions, peppers, tomatoes, or citrus.