Apple-Tuna Salad Mixed Greens

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A truly satisfying salad is one that we look forward to eating -- and that can stand up to the lure of the quick take-out burger or slice of pizza!

The key is to bypass those limp vegetables and tasteless greens. Instead, fill salads with ingredients that are fresh and full of flavor. Salads made from tender baby greens topped with crunchy seasonal vegetables and homemade vinaigrette will satisfy both our taste buds and our appetites.

Not all salads have to consist of raw vegetables, either. Roasted beets, caramelized onions and steamed green beans taste just as good straight from the fridge as they do when warm. Incorporating these or other cooked vegetables along with cooked grains, pasta, soft cheeses, nuts and different kinds of greens give us yet another way of creating salads we can't stop craving.

Guidelines for Making Satisfying Salads:

-- Go for variety, but not too much. A mix of several different fixings makes a salad interesting and pleasurable to eat. But more than five or six toppings and the flavors can start to clash.

-- Think about texture. We like a balance of chewy, crunchy and tender in our salads. Consider ingredients such as cubes of cheese, toasted nuts and sliced hard boiled eggs to give salads a range of textures.

-- Think about flavor. Too much or too little of a particular flavor can make a salad taste bland and boring. Aim for something sweet, savory, acidic and bitter in every salad with toppings like fresh fruit, grilled chicken, fresh minced herbs and zesty vinaigrettes.

-- Add a dash of salt. A few pinches of salt either on the greens themselves or whisked into the vinaigrette will bring out the best flavors in your salad.

-- Make toppings ahead of time. To avoid falling into a rut (and to save some time!), prepare an assortment of salad toppings for the week then make your salad each day using just the ingredients that appeal to you.

LEMON-SCENTED ISRAELI COUSCOUS WITH WILTED GREENS

Serves 2 as a main course or 4 as a side dish.

1/2 cup Israeli couscous

1 pound swiss chard, mustard greens, spinach or other hearty green

1 teaspoon olive oil

1 onion, chopped small

Salt and pepper

2 cloves garlic, minced

Zest of 1 lemon

2 ounces feta, crumbled

1/2 cup almonds, toasted in 350-degree oven and roughly chopped

Cook the Israeli couscous in a large amount of salted boiling water until tender. Drain, drizzle with olive oil to prevent sticking, and set aside.

Wash the leaves of chard and pat dry, leaving some moisture on the leaves. Strip the leaves of chard from the stems, reserving the stems. Working in batches, roll the leaves lengthwise into a cigar-shape and cut into thin ribbons. Roughly chop the stems.

Heat oil over medium-high heat in a large saute pan or Dutch oven with a lid. Cook the onions, chard stems and a pinch of salt until the onions are translucent and starting to turn brown, about 10 minutes. Add the garlic and cook until fragrant, 30 seconds.

Stir the chard leaves into the onion mixture along with a half-teaspoon of salt. Cover the pan and reduce the heat to medium-low. Stirring every few minutes, steam the chard until it is wilted and tender. Add a tablespoon of water if the pan is too dry. Turn off the heat and stir in the lemon zest. Taste the greens and add salt or pepper as needed.

When the greens have cooled to room temperature, toss in the feta cheese. Serve by laying a bed of greens on the plate, adding a scoop of couscous, and sprinkling the almonds over top. Leftovers will keep for one week.

APPLE-TUNA SALAD ON MIXED GREENS

Serves one as a main course.

1 can (5-ounces) solid albacore tuna packed in water

1/2 small apple (honey crisp, braeburn, or granny smith), diced

1 ounce sharp cheddar cheese, cut into small cubes

1 tablespoon balsamic vinegar

2 tablespoons extra-virgin olive oil

1 packed cup salad greens

Handful of walnuts halves

Salt and pepper

Open and drain the can of tuna. Empty it into a medium-sized mixing bowl and use a fork to gently break apart the larger pieces. Add the diced apples and cheddar cheese.

In a small bowl, whisk together the balsamic vinegar and olive oil with a pinch of salt and a pepper. Add it to the tuna mixture a little at a time and toss gently until the salad is as seasoned as you like.

Arrange the salad greens on a plate and spoon the tuna salad on top. Use your fingers to crumble the walnuts into small pieces over the salad.

This recipe can be easily doubled. Keep the tuna mixture and greens separated until serving. Leftovers can be kept for one week.

 

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How to Make Salads You Can't Stop Craving - Emma Christensen Recipes

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