The truth about salad is that many find them boring. The other truth about salad is that is surprisingly easy to make more interesting.
So we tapped Australian chef and recipe developer for Sumo Salad, Kim Wiggins, to take us through how to make exciting salads.
Of course, you’re not going to make friends with salad if you just pile on a tomato, cucumber and carrot on a bed of lettuce leaves, but unfortunately, salad isn’t always dressed to impress. However, this shouldn’t be the case as a salad can have a lot to offer.
In one meal, you can meet your vegetable, protein and carbohydrate needs as well as feel satisfied and satiated. Here are some of Kim’s tips and tricks to give your salad that extra bit of “something, something”.
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Dressings are often the main culprit when it comes a calorie-laden salad. Help avoid a sugary dressing by making your own. It’s so easy to recycle an old jar and make your own to leave in the fridge at work.
Try Asian citrus dressings like noc cham or nam jim for a flavour hit without the calories. These dressings use a lot of fresh lime, herbs like coriander chilli, garlic and a small amount of fish sauce. Often these dressings at restaurants contain a lot of sugar, replace this sugar with a small teaspoon of honey instead.
The trick to creating enjoyable salads. This can include lightly toasted seeds, nuts or vegetable chips. Toasted almonds work well to provide crunch, flavor and texture, and they are healthy too.
Other crunchy additions include bean sprouts or lightly fried ginger. If you are more health conscious, sprinkle a handful of chia seeds on top to give your salad a nutritious boost.
We eat with our eyes, so constructing epic salads will already begin to satisfy.
Build your salad in layers to help gain height, flavour and interest. Use heavier vegetables on the bottom and layer the lighter ingredients as you go.
The recommended intake of vegetables per day is at least five, and there’s no such thing as too many, so pile them on. Bulk it up by adding two types of lettuce such as iceberg, which gives a good crunch as well as spinach.
Invest in a quality cold-pressed olive oil to use to finish the salad. Sometimes olive oil, lemon juice, salt and pepper is all you need, the ingredients can do the rest.
For suggestions on some of the best olive oils and cooking oils in the market, go to Domestic Diva Awards 2017: The Best Oils To Add To Your Salads And Cooking.
Fresh herbs are the best in salad, I particularly like using mint, dill and chives to freshen up any salad.
To help increase the longevity of herbs, wrap up the store fresh herbs in a wet cloth and leave in the fridge. Avoid leaving them in a glass of water, they’ll never live long if stored that way.
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Text: The Australian Women’s Weekly / Additional Reporting: Sean Tan / Photos: Pixabay, 123rf.com
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