As the evenings are getting warmer, a hearty salad may be a great dinner entree.
A complex salad with greens, other vegetables and some kind of protein, like ahi, beef, chicken or duck, will certainly satisfy you without making you feel heavy before going to bed.
Leafy green vegetables are rich in viamin C, D, K, and phytonutriens, all essential for our immune health. They also contain high levels of dietary fiber, iron, potassium, magnesium, and calcium. Greens help to ward off viruses and diseases. Because leafy greens are low in calories, they can help to reduce belly fat, heart disease, high blood pressure and mental decline.
Micronutrients are crucial in supporting the immune system and many other bodily functions. Essential micronutrients include beta-carotene, lutein, and zeaxanthin. These also improve eyesight while protecting our body’s cells from harm.
The brilliant colors of leafy greens can help your skin maintain a young look and can even act as a sunscreen from the inside out, shielding your skin from UV rays.
The most nutritious greens include spinach, kale, romaine, watercress and arugula.
Here are some dinner salads for dinner that are also good for you.
Seared Sesame Ahi Salad
Serves 4
Sauce:
8 ounces shiitake mushrooms, julienned
1/4 cup sliced garlic
1 cup cubed tomatoes
1/2 cup sesame oil, divided
1/4 cup lemon juice
1/4 cup chopped cilantro
1/2 cup soy sauce
1/2 cup extra virgin olive oil
Saute the shiitake mushrooms with garlic and tomatoes in 4 tablespoons sesame oil. In a bowl, add lemon juice, cilantro, and soy sauce. Whisk ingredients while slowly drizzling in 1/4 cup sesame oil and 1/2 cup olive oil. Combine mushrooms, garlic, and tomatoes with the sauce mixture.
Four (4 ounces) pieces ahi
1 cup sesame seeds
1/2 cup extra virgin olive oil
1/4 cup balsamic vinegar
1/2 pound baby mixed greens
12 Belgian endive leaves
Salt and pepper to taste
2 whole Roma tomatoes
1/2 cup chopped macadamia nuts
Roll the ahi in sesame seeds and sear to very quickly in an oiled skillet. Mix the olive oil and balsamic vinegar together for vinaigrette. Mix the baby salad greens with the vinaigrette. Place the Belgian endives on 4 plates. Place baby mixed greens on endive. Slice the ahi and arrange them on top of the greens, Top the ahi with sauce and garnish with tomato fans and macadamia nuts.
Red-Leaf Lettuce with Smoked Chicken
Serves 4
3 heads mixed red lettuce, curly red-leaf, radicchio, red oak-leaf, or red butter lettuce
1/2 cup vegetable oil
1-1/2 teaspoons dark sesame oil
1/4 cup raspberry vinegar or rice vinegar
2 teaspoons honey
1/2 teaspoon salt
Pinch of white pepper
4 to 6 ounces smoked chicken or smoked turkey, diced
A few fresh raspberries, if available, for garnish or use sliced green onions and toasted sesame seeds
Wash and dry the lettuce leaves well. (I use a salad spinner — dressing does not adhere well to wet leaves.)
Whisk together vinegar, honey, salt and pepper, slowly drizzle in the vegetable and sesame oils, whisking as you drizzle.
Cut the lettuce in a fine julienne and make nests of it on each serving plate. Top each nest with sliced chicken or turkey, and drizzle with a generous quantity of dressing. Garnish and serve immediately.
Saigon Beef Salad
Serves 12
1/4 cup soy sauce
1 cup plus 2 tablespoons vegetable oil
7 garlic cloves, coarsely chopped
Two 2-1/2 pounds sirloin steaks
8 shallots, thinly sliced
One 2-inch pieces of fresh ginger, peeled and coarsely chopped
2 tablespoons sugar
1 large jalapeno, coarsely chopped
1/2 cup fresh lime juice
1/3 cup Asian fish sauce
Kosher salt and pepper
3 pounds cabbage, cored and shredded
1 cup coarsely chopped cilantro
4 cups mung bean sprouts
1-1/2 cups chopped unsalted peanuts
In a shallow dish, combine the soy sauce with 2 tablespoons of the oil and 4 garlic cloves. Coat the steaks with the marinade and refrigerate for at least one hour or overnight.
In a medium saucepan, heat the remaining 1 cup of oil until shimmering. Working in three batches, fry the shallots over moderately high heat, stirring until browned, about 4 minutes per batch; lower the heat if necessary. Drain on paper towels.
In a mini food processor, combine the remaining 3 garlic cloves with the ginger, sugar, and jalapeno and process to a paste. Blend in the lime juice and fish sauce.
Light a grill or preheat the broiler. Season the steaks with salt and pepper and grill over moderately high heat or broil until nicely browned and medium rare, about 5 minutes per side. Let the steaks rest for 10 minutes, then slice them 1/4 inch thick. Stack the slices and cut them lengthwise into 1/4 inch thick strips. In a very large bowl, combine the steak, cabbage, mint and cilantro. Toss with the dressing and sprinkle with the bean sprouts, peanuts, and fried shallots.
Vietnamese Style Somen Salad
Serves 2
Dessing:
1-1/2 cups sugar
1 teaspoon salt
1 teaspoon chili sauce (optional)
1/2 cup rice vinegar
1/4 cup water
Cook the above ingredients until the sugar is dissolved. Cool.
Add:
2 to 4 tablespoons Thai fish or Vietnamese shrimp sauce to taste
Place in large salad bowl:
1/4 cup minced green onions
1/4 cup chopped sweet basil leaves, cut into 1/4-inch pieces
1 cup bean sprouts, cut in half
1 package somen noodles, cooked according to package directions
1 small Manoa lettuce, chopped in 1-inch pieces
1 small cucumber, cut into matchsticks
1 small carrot, cut into matchsticks
1/4 cup chopped chives, cut into 1-inch pieces
1/4 cup chopped mint, cut into 1/4-inch pieces
1 Chinese parsley, cut into 1/4-inch pieces
Toss salad with half of the cooled dressing. Garnish with:
1/4 cup ground peanuts
3 tablespoons shredded daikon
6 fried spring rolls, cut in half
1 tablespoon crisp shallot flakes or crisp fried garlic
1 cup sliced barbecue beef or pork
Email Audrey Wilson at audreywilson808@gmail.com