Store-bought bagged salad kits have many advantages:
they are carefully curated, super-efficient time-savers, they come
complete with dressings, they eliminate the need to plan a meal, prepare
a dressing and wash, dry, or chop veggies. They also represent a great
opportunity to discover new ingredients. On the other hand, if you've
ever tried one you know that, on their own, they are not enough to keep
you full for more than an hour. The ingredients are limited by their
shelf-life constraints and fragility. I like to fondly call these packed
kits 'bags of potential'. So how do we unlock that potential?
Amp Up the Volume
If you pour the contents of the bag into
your big salad bowl and the size of your salad disappoints you, there
are a few solutions to that problem. As we eat with our eyes first, it
is important that the meal will be appealing. What's more, usually
there's more dressing than needed, so let's make the most out of it
instead of throwing half the bag away. Here's a list of ingredients you
can add to your bowl to enlarge the salad:
Broccoli
Cabbage
Shredded carrots
Kale
Baby spinach
You can check fibers off the list. You can also check
fats off the list if you like the dressing (it contains fats), or you
can add some nuts for an extra boost. Now let's move on to protein.
Add a Dose of Protein
Protein is what will keep you full for more
than an hour. Here are some ideas for a protein dose:
Baked\fried tofu rolled in cornstarch (for extra crispiness)
Teriyaki chicken
Satay marinated chicken
Pork in lemongrass
Black beans
Red beans
Rice
Shrimps
Turkey
Beef crumbles
You can cut your protein of choice into strips or little cubes,
whichever butters your toast. Don't forget to add seasoning for extra
flavor! Opt for fresh herbs for best results.
Don't Be Afraid of Carbs
Carbohydrates do belong in salads, let's
start with that. A salad can be healthy, tasty, and nutritious all at
the same time, while keeping you full, happy and satisfied for a few
good hours. You should always enjoy eating, and in the long run, trying
to avoid carbs will only make you hungrier and hungrier. You need them
just like you need protein. So what are the healthy choices?
Pita crunches (homemade is always the best choice)
Croutons
Tortilla strips
Bagel chips
Garlic bread
Pasta
Some fruits: blueberries, green apples, and pears are a good match
for a salad.
Control the Taste
You can alter the taste of the salad in so
many ways! Spices, seasoning mixes, and dressings are a few ways, but
the ingredients themselves play a big role in determining the taste as
well.
For example, if the following ingredients are in your bagged mix, it
will probably taste somewhat sweet:
Poppy seeds
Tangerine
Maple bourbon
Honey pecan
Fruity vinaigrettes
Dried cranberries
Fresh fruits like apples and pears.
If you'd like to balance out the sweet with some savory, you can add
some salted bacon, cheese, fresh bell peppers, or fresh onions.
On the astringent or bitter side of the taste scale, look out for these
ingredients:
Broccoli
Brussels sprouts
Endives
Kale
Kohlrabi
If you'd like to balance those out, you can add shrimps, cherry
tomatoes, grilled salmon or steak, mozzarella cheese, prosciutto, dried
tomatoes, rotisserie chicken, and lentils, or any other sweet ingredient
from the previous list.
Finally, let's revisit the reason we bought a bagged salad mix in the
first place. We did it to save us the time and trouble of all that
cooking, didn't we? This doesn't have to change. While homemade,
homegrown, and fresh produce is the best choice, we know that it's a
privilege only a few can afford. Don't hesitate to use canned beans,
bought chicken rotisserie or any dried, bought herbs. We mentioned how
you should always enjoy eating your meal, and that is also true to the
process of preparing it.