Posted on: Wednesday, July 25, 2007
TASTE
Boost boring salads with grains, beans, fruits
By J.M. Hirsch
Associated Press Food Writer
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Try grains instead of greens to dress up salads, like in this barley version with feta and cranberries.
LARRY CROWE | Associated Press
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Salad fatigue already setting in?
It happens. No matter how gorgeous the tomatoes and greens are this time of year, it's easy to tire of yet another bowl of raw, cold veggies. But if you're willing to be creative, amping up the flavor of your salads is easy. Here's how:
Start with temperature. Cold kills the flavor in tomatoes. If you do nothing else to make your salads more interesting, store your tomatoes in a bowl on the counter. They'll last several days, and the flavor will be much more intense.
Think beyond the lettuce, tomato and cucumber triumvirate. Diced radishes add crunch and heat. Try zucchini and summer squash cut into matchsticks. Parboiled and chilled broccoli and cauliflower offer bulk and a tender crunch.
Spice up your greens by trying less conventional leaves, such as chopped kale (remove the tough inner stem), colorful chard (keep the crunchy inner stem) and peppery dandelion greens.
Don't stop at the vegetables. Try fresh strawberries, raspberries, blueberries and mango; dried cherries and cranberries add a wonderful tang.
Dress with abandon — especially if you make your own dressing. For an easy, awesome vinaigrette, blend 1/4 cup balsamic vinegar, 3/4 cup extra-virgin olive oil, 2 tablespoons unsweetened strawberry jam, and salt and pepper to taste.
Fat is good. Studies have found the body needs a little fat to get the most nutrients out of produce. So add a little more dressing, or try slivered almonds, macadamia nuts or olives.
Fat may be good, but let's not go crazy on the saturated ones: A little cheese goes a long way. Feta, Parmesan and pecorino are perfect.
Bread belongs in salads. Sure, there are croutons, but also think panzanella, the Italian salad of tomatoes and stale bread drizzled with olive oil and balsamic vinegar. Unless you plan to use lots of dressing, it's best to stick with softer bread.
Canned beans add protein, a mild flavor and help make salads filling. Chickpeas are nice, but also try butter or soldier beans.
Explore the world of tofu, tempeh and seitan, all meat substitutes that come in numerous shapes and sizes. They add flavor and substance.
Grains are good. They sop up dressing and add bulk. Leftover rice (even fried rice from takeout) is delicious. Couscous cooks in about the time it takes to boil water; quick barley takes just a few minutes more.
BARLEY SALAD WITH FETA AND CRANBERRIES
1 cup quick barley
1/2 cup dried cranberries
1/2 cup crumbled feta cheese
15-ounce can chickpeas, drained
1 cup cherry tomatoes, halved
1 medium cucumber, peeled, seeded and diced
1/4 cup packed fresh parsley leaves, chopped
3 tablespoons balsamic vinaigrette
Bring 2 cups water to a boil in a medium saucepan over high heat. Add the barley, cover and reduce heat to simmer. Cook for 10 to 12 minutes, or until barley is tender. Let stand covered another 5 minutes.
Transfer the barley to a large plate, spreading it in an even layer. Set the plate in the freezer for 5 minutes to cool.
While the barley cools, in a large bowl combine the cranberries, feta cheese, chickpeas, tomatoes, cucumbers and parsley. Toss to combine. Once cooled, mix in the barley, then drizzle the vinaigrette over the salad and mix in.
Makes 4-6 servings.
Per serving: 283 calories, 15 grams fat, 35 grams carbohydrate, 6 grams fiber, 7 grams protein
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