Delicious and simple salad recipes
Simple SALADS
Delicious and simple salad recipes
Simple SALADS
Copyright Š by 2017 Dorling Kindersley Limited All right reserved. No portion of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, mechanical, electronic, photocopying, recording, or otherwise, without written permission from the publisher. First American Edition, 2017 Published in the United States by DK Publishing 345 Hudson Street, New York, New York 10014 A catalog record for this book is available from the Library of Congress. ISBN 978-1-4654-6199-5 Printed and bound in China All images Š Dorling Kindersley Limited For further information see: www.dkimages.com A world of ideas: see all there is to know www.dk.com
For all the salad lovers
CONTENTS
43 / Bay shrimp and avocado salad 44 / Salmon pasta salad with mayonnaise 47 / Easy crab salad
30 / Avocado heirloom tomato salad 33 / Melon salad with mint
40 / Basic chicken salad with dill and yogurt
29 / Fennel slaw with mint vinaigrette and shallot
61 / Spinach and peanut salad with vinegar
58 / Cold Pea, almond and chestnut salad
57 / Kidney bean and chickpea salad
54 / Easy white bean salad with extra olive oil
Grain and nut salads
Index
Colophon
51 64 66
Salad making tools
Poultry and seafood salads
Fruit and vegetable salads
Equipment 26 / Sesame cucumber salad with sesame oil
Key ingredients
Making a simple salad
Ingredients
Inspiration
Introduction
10 12 16 19 23 37
INTRO 10
Simple Salads
A salad is a dish consisting of a mixture of small pieces of food, usually predominantly vegetables. They are typically served at room temperature or chilled, with notable exceptions such as south German potato salad which is served warm. Salads may contain virtually any type of ready− to−eat food. • Nowadays, salads play a different role at the table. More and more of us are interested in eating fresh, seasonal, and organic foods as well as whole grains and legumes; in making conscious choices about the type of ingredients. These recipes are meant to show you how to make a simple and healthy salad dish. • A delicious salad requires a combination of quality ingredients, a discerning palate, and a delicate hand. The best salad are limited to a few good quality, thoughtfully paired ingredients that complement one another both in taste and texture and that are selected and handled with care. In addition to look at the food to make sure appears fresh. Even the most skilled cook can't get around lifeless garden lettuces or a mealy tomato on a salad plate. • The beauty of composing a salad is that there really are no rules. I encourage you to make substitutions or changes to create your own original, delicious dish. All my recipes are about conveniently putting a healthy, delicious meal on the table. Create your own salads.
To turn a simple salad into a spectacular dish, just add a few ingredients. A salad can be so much more than just a precursor to a meal or a bland diet food. Dishes made from a leafy green can make a delicious and healthy, main attraction of any meal. • I love making and eating salads, but in the course of writing this book and making a few amount of salads, it dawned on me: This is a good way to eat. The focus is naturally on vegetables, fruits, meat, seafood and grains. Salad is relatively fast and easy to make, particularly when you're in the habit of preparing certain elements in advance, like washing lettuces or cooking vegetables, legumes, and grains. You stand in front of the refrigerator at the end of a long day, take an inventory, and make a quick and simple salad. • Making salads is an art. A delicious, healthful art. I enjoy working with beautiful raw ingredients, making the many aesthetic decisions that the salad cook makes along the way. While cooking at home, the kitchen was my favorite place on the line: I enjoyed the detail and the process of plating each salad. • The most important key to delicious salads is to use the best ingredients. Always buy the freshest produce and, when possible, use locally grown products. Invest in a good extra virgin olive oil and flavorful vinegar, quality ingredients will ensure perfectly scrumptious salads.
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11
INSPIRATION 12
Simple Salads
MAKING A SIMPLE SALAD Recipes are inspirational, but the real joy of cooking lies in creating your own simple, spontaneous meals and salads are no exception. With a good handle on the basics and a well − stocked pantry, a handful of ingredients married with a tasty sauce or a juice can be a quick, beautiful and healthy meal. • When this project came my way, the timing was impeccable. I have always wanted to write a book that merged simple food with culture and wellness. And at the time, I was also going through a major personal transition. Diving deep into the iconic Burmese tea leaf salad, a symbol of peace and unspoken dispute resolution for the people of Myanmar, inspired an intense creative energy to enter my life. • During my research, I also got inspiration and realized how long the people of Myanmar have been trying to find their place in the world. A relentless dichotomy of positive and negative, shadow and light, has been their reality for centuries. Still, they are able to create such riveting food. Convenient, healthy, and tasty. That's the simplest way to describe the phenomenon of salads.
They are an easy way to enjoy a healthy and tasty salad − whether you are in the mood for a blend of traditional lettuces such as Romaine or iceberg or a gourmet blend of baby greens. • Since they were first introduced in the late 1980s, purchasing prewashed, precut packaged salads have become the norm. Today Americans are eating almost thirty pounds of lettuce per year; most of that comes out of a bag. • Innovative companies are doing all the hard works for us. Everything they do, from growing, harvesting, cleaning, packaging, and delivering, is designed to give us fresh salads for our tables. From a taste perspective, the home cook can now serve exciting, restaurant − style blend salads for dinner every day. • Their relationship with food, and the ritual of gathering around a table to cultivate community, is ingrained in them. And, I believe, this way of living provides the necessary strength to reinvent as a society, over and over again. These simple rhythms of living, like cooking and eating while enduring loss, displacement, and immense heartache, have the ability to create a richness in place, in a home.
That feeling is internally constructed and cannot be lost. • Living this simplistic way of life during the development of the book brought forth my own process of reinvention. A bold statement, I know. But, it did. This project became the most pivotal, fulfilling, exhausting, and thrilling adventure of my life so far. I hope you'll find something transformative − and thrilling − within these pages yourself. • Full of unexpected, good flavors and textures that I set off on an expedition of creative curiosity to develop this recipe. Salty and sweet, crunchy and tender; hot and cold; fresh and cooked − these are the elements that have earned the iconic simple salad cult status. That balance, those surprising details, are the core of this book.
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13
INGREDIENTS 16
Simple Salads
While the quintessential pairing of key ingredients is certainly enjoyable, a good salad could be so more simple. Adding spices, oils, salt, and other well chosen ingredients offers a welcome change. More importantly, incorporating a few nutritious ingredients is an easy way to serve a more healthful dish.
KEY INGREDIENTS FRIDGE
SPICES
OILS / VINEGARS
Parmesan cheese Mustard (whole grain or dijon) Miso paste Ginger
Kosher salt Pepper Ground cinnamon Red pepper flakes Ground cumin Chili powder Curry powder Dried oregano Smoked paprika
Extra virgin olive oil Sesame oil Balsamic vinegar Red wine vinegar Apple cider vinegar Rice vinegar Soy sauce (low sodium, gluten-free tamari) Sriracha or other hot sauce
FREEZER
Shrimp Meat Peas Corn Nuts/seeds KITCHEN COUNTERTOP
Garlic Onion – yellow or red Potatoes – white or sweet
PANTRY CANNED / JARRED GOODS
Olives Coconut milk Canned tuna Canned wild salmon Roasted red peppers Capers Chipotle peppers in adobo
Nut and seed butters Honey Maple syrup Beans – black beans, chickpeas Grains/legumes – lentils, quinoa, Rice (brown, basmati, black) Pasta – whole grain or gluten-free
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17
SALAD MAKING TOOLS LEMON JUICER
SALAD TONGS
This is a wonderful tool that squeezes and strains the lemon juice fast and easily. You can also know how much juice you have because there is a measure amount printed on the bottle.
This is a tool that will help you a lot not only to serve your salad, but also to toss it really well. There is nothing worst that having a salad where parts of the leaves are not garnished well. It has a very elegant design and it is stainless steel.
GARLIC PRESS
To have a delicious salad of course you will need to make a good salad dressing and for me if the salad dressing doesn’t have garlic it’s not a flavorful salad dressing. This one is perfect especially because it has a big garlic chamber and also the cleaner helps me to clean out the garlic peels inside the chamber faster than other ones in the market.
HAND POWERED FOOD CHOPPER
PEELER SET
SALAD SPINNER
This set contains three different types of stainless steel blades. One is called swivel peeler and there is a built-in potato eye remover, which is great. The other one is called julienne peeler that easily creates julienne strips. The last one is called a serrated peeler, which has a sharp blade to easily peel waxy and slippery fruits and vegetables like peaches, tomatoes and plums. This set is the best to help you peel your fruits and vegetables faster than you can imagine.
Put the colander and paper towels down—this is the future of washing salad greens.
18
Simple Salads
The best part of this food chopper is that you don’t need power. The only thing you need is your hand. It is so easy to store since it is very small, but at the same time, it does the job very well. This tool is perfect. You just throw everything in the bowl, pump few times and done.
SPIRAL SLICER
Zucchini or sweet potato, squash or cucumber aren’t just for a sauce. Spiralize those babies right into your salad bowl with this compact, handheld spiral slicer.
EQUIPMENT
Want to eat more salad? Then learn how to prepare all the ingredients faster! The following tools are about kitchen essentials for quick salad making. They'll help you clean lettuce, chop veggies, and salad dressing in no time.
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19
22
Simple Salads
VEGETABLE + FRUIT SALADS
V
26 / Sesame cucumber salad with sesame oil 29 / Fennel slaw with mint vinaigrette and shallot 30 / Avocado heirloom tomato salad 33 / Melon salad with mint
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23
24
Simple Salads
Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep your healthy. They can also help protect against some diseases and they are a good source of dietary fiber. Also, salad staples like leafy greens and tomatoes that sit alongside with vegetables and fruits in this selection of recipes will show you some simple ingredients. Try to buy some of fruits and vegetables make salads.
Simple Salads
25
Sesame Cucumber Salad with Sesame Oil
PREP TIME: 5 MINUTES
YIELD: SERVES 3
METHOD:
INGREDIENTS:
1 Peel the cucumbers. Cut them into quarters, lengthwise. (If the seeds are bitter, scrape out the seeds and discard.) Cut the cucumbers again, cross wise, into 1/2inch thick pieces.
2 medium sized cucumbers
2 Place cucumbers into a serving bowl. Sprinkle with salt. Toss with olive oil, and chili flakes. Sprinkle with toasted sesame seeds if using.
2 teaspoons sesame oil
1/2 teaspoon salt
1/2 teaspoon red chili flakes 2 teaspoons toasted sesame seeds
26
Simple Salads
COOLING CUCUMBER SALAD, PERFECT FOR HOT DAYS AND LATE NIGHT SNACKS. CUCUMBER CHUNKS, TOSSED WITH SESAME OIL, SEASONED RICE VINEGAR, AND CHILI FLAKES.
Simple Salads
27
FENNEL SLAW SALAD WITH THINLY SLICED FENNEL BULB AND A FRESH MINT VINAIGRETTE.
28
Simple Salads
Fennel Slaw with Mint Vinaigrette and Shallot
PREP TIME: 7 MINUTES
YIELD: SERVES 6
INGREDIENTS:
METHOD:
1 large fennel bulb
1 Put the lemon juice, shallot, mustard, salt and mint in a blender and pulse briefly to combine.
2 tbsp lemon juice 1/2 teaspoon Dijon mustard 1/2 teaspoon salt 1 teaspoon chopped fresh mint
2 Using a mandoline, shave the fennel into 1/8 inch slices starting from the bottom of the bulb. Don't worry about coring the fennel bulb, it's unnecessary. If you don’t have a mandoline, slice the bulb as thin as you can. Chop some of the fennel fronds as well to toss in with the salad. 3 Toss with the fennel and marinate for at least an hour. Serve this salad either cold or at room temperature.
2 teaspoons minced shallot
Simple Salads
29
Avocado Heirloom Tomato Salad
PREP TIME: 5 MINUTES
YIELD: SERVES 2
METHOD:
INGREDIENTS:
1 Arrange slices of avocado and tomato on a plate. Sprinkle with chives, lemon juice, and coarse salt.
1 half avocado, peeled, sliced 1 half ripe heirloom tomato A pinch of chopped fresh chives Juice from one slice of lemon
30
Simple Salads
BEAUTIFUL AVOCADO TOMATO SALAD WITH SLICED AVOCADOS AND COLORFUL HEIRLOOM TOMATOES.
Simple Salads
31
SUMMERY MELON SALAD WITH FRESH CANTALOUPE AND HONEYDEW MELON, DICED, AND TOSSED WITH LEMON, MINT, AND SERRANO CHILI.
32
Simple Salads
Melon Salad with Mint
PREP TIME: 7 MINUTES
YIELD: SERVES 4
INGREDIENTS:
METHOD:
4 cups of diced melon, honedew, cantaloupe
1 Put the diced melon into a large bowl. Add the lemon juice and minced chili. Toss to combine. Chiles vary in their level of hotness, so start with a small amount, and add more to taste. Refrigerate until ready to serve.
About 1/2 serrano chile, minced 2 teaspoon lemon juice
2 When you are ready to serve, slice the mint leaves thin and gently combine with the diced melon. The easiest way to slice the mint is to chiffonade it: stack the mint leaves, roll them into a cigar shape and slice thin.
10 large fresh spearmint leaves
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36
Simple Salads
S
POULTRY + SEAFOOD SALADS
S
P
40 / Basic chicken salad 43 / Bay shrimp and avocado salad 44 / Salmon pasta salad 47 / Easy crab salad
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37
38
Simple Salads
In general, red meats have more cholesterol and saturated fat than chicken, fish and proteins such as beans. Cholesterol and saturated fat can make heart disease worse. Chicken and fish have less saturated fat than most red meat. With some dieticians recommending, we eat two portions of meat and seafood a week, including one of fish, these recipes offer the healthy route to increase your protein and energy.
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39
Basic Chicken Salad with Dill and Yogurt
PREP TIME: 10 MINUTES
YIELD: SERVES 6
METHOD:
INGREDIENTS:
1 Add enough water to cover the chicken breasts by 1 inch. Bring to a boil. Cover and reduce the heat to a bare simmer. Cook for 6 minutes or until the chicken is cooked through. Cool thoroughly.
18 ounces boneless skinless chicken breasts 1 small onion, diced
2 Whisk together the yogurt. Toss with the chicken. Mix in the onion and dill. Taste and season with salt and pepper.
1/2 cup finely chopped fresh dill 1 teaspoon salt and pepper 2/3 cup whole milk yogurt
40
Simple Salads
DELICIOUS CHICKEN SALAD! WITH CHOPPED COOKED CHICKEN, PEPPER, DILL, ONION AND YOGURT.
Simple Salads
41
EASY SHRIMP AND AVOCADO SALAD! PINK SHRIMP AND CREAMY AVOCADO ARE A PERFECT MATCH. ESPECIALLY WITH A CRISP VINAIGRETTE.
42
Simple Salads
Bay Shrimp and Avocado Salad
PREP TIME: 8 MINUTES
YIELD: SERVES 4
INGREDIENTS:
METHOD:
1/4 cup of white wine vinegar
1 Whisk together the oil, vinegar, chopped green onion and salt in a medium bowl. Add the shrimp and toss to coat with the dressing.
1/4 cup olive oil 3/4 lb cooked bay shrimp
2 Arrange leaves of lettuce on individual plates. Cut two of the avocados in half and remove pits. With a spoon, carefully scoop out avocado halves from their skins in one piece. Place avocado half on plate with lettuce.
3 ripe avocados 3 Spoon shrimp mixture onto avocado. Sprinkle with nuts and/or cilantro if using. Lettuce − red leaf lettuce
Simple Salads
43
Salmon Pasta Salad with Mayonnaise
PREP TIME: 10 MINUTES
YIELD: SERVES 8
METHOD:
INGREDIENTS:
1 Bring a large pot of salted water to a boil (use a tablespoon of salt for every 2 quarts of water). Add the pasta. Cook uncovered, at a rolling boil until al dente, or tender, but still a bit firm. Drain and rinse under cold water.
1 pound of Italian penne rigati
2 Stir in the rest of the ingredients, adjusting the amounts of mayonnaise, salt, and pepper to taste.
4 ounce smoked salmon
1 to 2 Tbsp mayonnaise
1/2 cup finely chopped celery 1 teaspoon salt and pepper
44
Simple Salads
SIMPLE SALMON PASTA SALAD WITH ITALIAN PASTA, SMOKED SALMON, PEPPERS, CELERY AND MAYONNAISE.
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45
CRAB SALAD WITH CELERY AND MAYONNAISE IS A DELICIOUS AND INEXPENSIVE DELICIOUS WAY TO ENJOY THE SEAFOOD SALAD WE ALL GREW UP WITH.
46
Simple Salads
Easy Crab Salad
PREP TIME: 10 MINUTES
YIELD: SERVES 4
INGREDIENTS:
METHOD:
1 pound imitation crab meat
1 In a large bowl add all the ingredients together gently, stirring until well coated.
1/2 cup mayonnaise
2 Refrigerate for an hour before serving.
1/2 cup celery minced 1/4 teaspoon salt and pepper
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50
Simple Salads
GRAIN + NUT SALADS
G
54 / Easy white bean salad with extra olive oil 57 / Kidney bean and chickpea salad 58 / Cold pea, almond and chestnut salad 61 / Spinach and peanut salad with vinegar
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51
52
Simple Salads
Grain and nut, on the other hand, offer a host of health benefits. Just about any kind of grains and nuts could help you to burn belly fat and help control blood sugar, decrease appetite for unhealthy foods. They contain healthy fats along with a wide range of micronutrients. For this recipe, it will show you how to make a simple grain and nut salads.
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53
Easy White Bean Salad with Extra Olive Oil
PREP TIME: 5 MINUTES
YIELD: SERVES 4
METHOD:
INGREDIENTS:
1 After you chop up the onion, squeeze a little lemon juice over it and let it sit while prepping the other ingredients. According to my mother, this will take the edge off the onion.
14 ounce can white beans, drained but not rinsed 2 teaspoon chopped red onion
2 Combine all ingredients into a serving dish. You can serve right away if you want, but if you chill for a few hours, the flavors will come together better.
A squeeze of lemon juice 1 teaspoon extra virgin olive oil Salt and freshly ground pepper to taste 1/2 teaspoon dry herbs de provence (crumbled)
54
Simple Salads
SIMPLE WHITE BEAN SALAD WITH RED ONIONS, A LITTLE LEMON JUICE, CHOPPED PARSLEY, OLIVE OIL, VINEGAR, HERBS, SALT AND PEPPER.
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THIS HEALTHY BEAN SALAD IS RIDICULOUSLY EASY WITH ONLY 5 INGREDIENTS!
56
Simple Salads
Kidney Bean and Chickpea Salad
PREP TIME: 10 MINUTES
YIELD: SERVES 4
INGREDIENTS:
METHOD:
1 (19 fluid ounce) can chickpeas, drained & rinsed
1 Add all ingredients to a bowl. Toss and adjust oil/salt & pepper to suit your preferences. Salad will last in the fridge for a few days.
1 (19 fluid ounce) can red kidney beans, drained & rinsed 1 large clove garlic, minced 2 tablespoons olive oil Salt & pepper, to taste
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57
Cold Pea, Almond and Chestnut Salad
PREP TIME: 8 MINUTES
YIELD: SERVES 6
METHOD:
INGREDIENTS:
1 In a fine-mesh strainer under cold running water, rinse the almonds to remove the excess salt. Spread between 2 paper towel layers and pat dry. Spread on a cutting board, and coarse chop with a large knife.
16 ounces frozen petite peas
2 In a large bowl, whisk the mayonnaise, salt, and pepper until smooth. Add the peas, almonds, scallions and water chestnuts to the bowl.
8 ounces chopped water chestnuts
6 ounces smokehouse almonds
2/3 cup mayonnaise Salt and freshly ground pepper to taste
58
Simple Salads
DELIGHTFUL CHILLED PEA SALAD, MADE WITH SMOKED ALMONDS AND CHESTNUTS WITH MAYONNAISE.
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SPINACH AND FRIED PEANUTS ARE SERVED IN A GINGERY VINEGAR DRESSING. THE TENDER SPINACH AND CRISPY PEANUTS GIVE YOU A SATISFYING MOUTHFEEL. IT’S HIGH NUTRITIOUS AND EASY TO COOK.
60
Simple Salads
Spinach and Peanut Salad with Vinegar
PREP TIME: 8 MINUTES
YIELD: SERVES 6
INGREDIENTS:
METHOD:
500 grams (1 pound) spinach, tough ends removed
1 Bring a large pot of water to a boil. Add spinach and cook over medium heat until cooked through, about 2 minutes. Drain spinach and set aside to cool.
1 cup raw peanuts 1 tablespoon peanut oil
2 Add oil and peanuts to a wok. Heat over medium heat and stir with spatula continuously, until the skin of the peanuts turns dark brown and the edges turn golden brown. Turn off heat immediately and transfer peanuts to a plate to cool.
2 tablespoons black vinegar
3 Combine black vinegar, sugar, and salt in a small bowl, mix well, and set aside.
2 teaspoons sugar and salt
4 When spinach is cool enough to handle, squeeze extra water out of it with both hands. Chop spinach into pieces about 8 centimeters (3 inches) in length and transfer to several small serving bowls.
2 teaspoons minced ginger
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INDEX A
G
Advocado 09, 30, 43 Almond 09, 58
Ginger, garlic
H
B Balsamic vinegar, beans Blender 29
17
Italian penne rigati
Cucumber 09, 26 Chicken 09, 39, 40 Celery 47 Crab 09, 47 Chickpea 09, 56 Chestnut 09, 58
Jarred food
Fennel 09, 29 Fish 39 Fridge 17
64
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17
K Kosher salt 17 Kidney bean 09, 57
17
E F
44
J
D
Extra virgin olive oil
Heirloom 09, 30 Honey 15
I
C
Dried oregano
17
L 17, 54
lemon juice
27, 33, 54
M
T
Mint 09, 29, 33 Melon 09, 33 Mustard, maple syrup, miso paste Mayonnaise 44, 47
Tomato 09, 30 Tea leaf salad 12
17
N Nut
V Vineger
09, 17, 51, 52, 53
17
W
O
White bean salad
Onion, olives 17 Olive oil 43, 54, 57
09, 54
Y
P
Yogurt
40
Pasta 09, 44 Peanut 09, 61
R Red pepper flakes, rice vinegar Red chili flakes 26 Red onion 54
17
S Sesame oil, seed 09, 17, 26 Shallot 09, 29 Serrano chili 33 Salmon 09, 44 Spinach 09, 61
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Typefaces The text is set in Adobe Garamond Pro designed by Robert Slimbach and issued in 1989 The heading are set in Helvetica Neue designed by Max Miedinger and issued in 1983
Software Adobe Creative Cloud InDesign, Illustrator, Photoshop
Equipment 15-inch MacBook Pro Epson Artisan 1430
Paper Epson Premium Presentation paper Matte, 4 star Epson Ultra Premium Presentation paper Matte, 5 star, cover
Printing and binding Imagink, San Francisco, California
Publisher 80 Strand, London, WC2R 0RL.
Designer Xiao Jia
Photography and illustration Photographs: Elise Bauer Illustration: Xiao Jia
About the project This is a student project only. No part of this book or any other part of the project was produced for commercial use.
66
Simple Salads
In this cookbook, you will know how to create simple and quick salads. With the popularity of gourmet salads on the rise, salads are becoming much more than boring diet food or the preview to a meal. Salads are a delectable, healthy and quick alternative as well as a meal’s main event.
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