Showing posts with label salad recipes. Show all posts
Showing posts with label salad recipes. Show all posts

Monday, September 24, 2012

How to make really good salads

Salads 102: The Fire and Ice Factor
By: Chef Cristian Feher
www.tampabaychef.com

In a previous article I wrote about what makes a salad healthy and unhealthy. But today’s article deals with aesthetics; texture, taste, and most importantly - a factor that you may never have thought about when it comes to making salads - temperature.

Cooking is an art. One of the first things that an artist learns is balancing out a dichotomy. Big and small, light and dark, bright and dull, sweet and salty, these are all dichotomies. And as I mentioned above, so is the relationship between hot and cold.

Some of the best salads that I make and enjoy have a carefully balanced temperature between the different ingredients that make up the salad.

I really enjoy a salad that has cold, crisp lettuce, chilled avocadoes and cooled onion slices, with a the contrast of room-temperature, ripe tomatoes, and juicy room-temperature cucumbers. The differences in temperature make a great distinction in flavors and textures on your palate and allow you to really experience the different components crisply and clearly.

I rarely make salads with more than five different ingredients together on one plate. Adding too many ingredients tends to confuse the palate, and you end up homogenizing all of the different flavors that would otherwise pop out individually.

Cold vegetables tend to crisp up, have a firmer texture, and seem more dense to the palate. The flavor of cold vegetables becomes subdued, which can be a good thing when serving strong-flavored vegetables that would overpower the salad if served room temperature (anise, carrots, onions, and beets to name a few).

Avocado, being a unique, fatty vegetable, works well both hot and cold, as they provide a different experience in taste and texture at both ends of the temperature spectrum.

Serving vegetables at room temperature creates the opposite effect. The texture becomes softer, lighter and easier on the palate. The true flavor of the vegetable also blossoms as the temperature rises. There is nothing tastier in a salad than field-fresh, ripe tomatoes served slightly warm. Or the refreshing taste of a warm, juicy slice of cucumber.

You can even go a step further by serving some of the vegetables hot. Fire roasted peppers, grilled squashes and seared cherry tomatoes, for example, add a bold, flavorful contrast to a salad of cold greens. Be sure to serve this type of salad right away to keep the cold cold, and the hot hot. Once the temperature equalizes, you end up with a bland, mushy salad. So, time, in this case, is of the essence.

Dressings and vinaigrettes are also affected by temperature.  A cold salty and acidic vinaigrette works great on a hot day. Conversely, a thick dressing like egg yolk and garlic aioli with tarragon is a great example of a dressing best served warm.

The next time you make a salad, keep in mind the balance within hot and cold. You may start to enjoy salads more, and more, by adding a new dimension to your salad-making - temperature.

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Saturday, July 21, 2012

How to make a healthy salad

Is your salad actually healthy?
By: Chef Cristian Feher
www.tampabaychef.com

Baby kale salad © Cristian Feher 2012
Whether you've decided to get back in shape and lose weight, or you just want to improve your dietary habits, most of us turn to salad. For most of us, "salad" translates to "healthy food". But is your salad really all that healthy?

The answer to that is: Depends on how you make your salad, and what the word "healthy" means to you. If "healthy" means low in calories and fat, and high in vitamins and nutrients, then we're on the same page.

A salad should provide your body with a food break. It should provide you with enzymes, vitamins and minerals to help your digestive system get over all the heavy foods you've been eating. Remember that if your reason for eating salads is to lose weight, you already have fat on your body, and you don't need to add more fat to your salad. A salad should not be a high calorie meal.  

I'll have a couple of fast food burgers on my salad! If preceding sentence sounds ridiculous, think about all the extra stuff you can add to an innocent salad: croutons, cheese, eggs, cold cuts, and thick, fatty, sugary salad dressings like thousand island, ranch, Caesar or blue cheese. While not all of these are necessarily "unhealthy", it's very easy to add an extra 500-1000 calories to a simple salad by adding these items. And doesn’t that defeat the purpose? Realize that simple olive oil (any oil) is high in calories and should be used sparingly. For example; 1/4 cup of olive oil is about 450 calories! Yes, it's "healthy" but it's high in calories.

Different shades of green. Are all greens created equal? Definitely not. The darker green the better. Darker greens such as spinach, kale and dark-colored lettuces have lots of vitamins, minerals, enzymes and chlorophyll. Those are all good for you, and those are the main things you want to get out of eating a nice salad. Light colored lettuces like iceberg and romaine have virtually no vitamins or minerals - they're mostly water and cellulose and have very little nutritional value. So the main ingredient should always be a dark, leafy green.

The idea behind eating a salad for health is that you lower the fat, and calories. An ideal salad should include a simple vinaigrette made with a little bit of olive oil, an acid (like red wine vinegar or lemon juice), garlic, herbs, sea salt and pepper. The main focus should be on  fresh vegetables and dark, leafy greens such as kale, spinach and dark lettuces. You can also add berries, nuts and dried fruit (very sparingly) for extra flavor. You can even skip the oils altogether to speed up your weight loss. I often enjoy seasoning my salads with red wine vinegar, fresh garlic, herbs, sea salt and freshly ground pepper. And did you know that apple cider vinegar is a known blood thinner? This can keep your body cooler in hot weather.

I hope this crash course on salads gets you heading in the right direction as far as nutrition and health is concerned. Do you have a great salad recipe? You can share it with me at  tampabaychef@gmail.com

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