People who don’t see salad as a meal have serious issues. It’s a mix of protein, vegetables, sometimes starch and sauces. A perfectly balance mix of ingredients ready to fill you up. Of course a green salad isn’t a meal, well maybe for bugs and super models, but I like my salads to be substantial, to a point where I could put them in front of a 250 pound Mixed Martial artist or rugby player and not be afraid of him complaining and eventually beating me up.
Never beat up your cooks please.
Here are some of my favourite Hefty Salads
Chicken and Apple
In one big bow mix 2 handfuls of butterhead lettuce, 1 thinly sliced red onion, 1 sliced red apple, ¼ cup of feta cheese, chopped black olive (1/4 cup), 200 grams of chicken breast or thighs seared of with rosemary, ¼ cup of almond slivers.
Dressing: Whisk ½ cup of yogurt with 2 tbsp of extra virgin olive oil, salt, pepper, 1 tsp of honey, 1 tsp lemon juice, chopped dill.
The Orange Salad
Roast some chopped squash and sweet potatoes in the oven until soft and coloured. Leave cool. In a big bowl, toss with 1 sliced red onion, ¼ cup shaved aged parmesan cheese, 1 cup of arugula, ¼ cup chopped parsley, ¼ cup of chopped dates. Top with 150 grams of seared sirloin/chopped.
Sauce: Take the sauce from the pan used to cook the sirloin, mix with 1 tbsp of balsamic vinegar, a splash of orange juice and a little ricotta cheese just to thicken the sauce.
The Canned Salad
Chop and cook 2 bell peppers, toss with ½ cooked mixed beans (cold), 1 can of your favourite tuna chunks, 2 boiled eggs chopped, canned artichoke hearts, ¼ cup chopped olives.
Sauce: French dressing. Whisk mustard, evoo and lemon juice together.
The Chop Salad
Take 1 handful of mixed greens, chop it all up with one whole cucumber, 1 red onion, 1 white corn seared, 1 cup of grated cabbage. Sear off some chicken (200 grams), chop it into bits, and toss with crunchy chopped peanuts (4tbsps).
Sauce: Pre-made Japanese sesame dressing.
Thai Beef Salad
Sear 150g of beef and let cool. Slice 1 white onion thinly, toss with 1 sliced tomato, 1 thinly sliced cucumber. Place beef on top. Top with crunchy green beans.
Sauce: Mix 1tbsp of peanut butter with 2 tbsp of olive oil, 1 tbsp of sweet thai chilli and a little rice vinegar to loosen it all up if need be.
Cook 2 beets. Remove the skin and thinly slice them. Peel one peach or nectarine and thinly slice. Sear 200grams of tuna loin, season in salt and pepper. Cut into chunk. Toss the whole with ¼ cup of crumbled goat cheese. Top with a handful of fresh arugula.
Sauce: Balsamic vinegar and olive oil dressing.
The Salmon Salad
Layout some smoked salmon, top with a handful of chopped parsley, ½ cup of cooked and cooled quinoa and 1 cup of chopped lettuce.
Sauce: 1 tbsp of capers mashed in with ½ cup of greek yogurt, 2 tbsp of evoo, 1 tbsp lemon juice. Mix and season.
The Bacon Salad
Chop 1 cup of button mushrooms, toss with a cup of frise salad (or mache), 5 tbsp of chopped walnuts, 1 thinly sliced apple, 5 small chopped radishes, 2sliced and grilled white onions, natural bacon chunks (1/2 cup) seared.
Sauce: Balsamic dressing
The Better Egg Salad Sandwich
Layout 1 cup of shaved cabbage. Boil 3 eggs, peel and chop with 4 tbsp of yogurt, ¼ cup chopped seared bacon, evoo, ¼ cup of chopped parsley, ½ cup of smoked turkey breast. Mix it all with the cabbage. Add evoo and lemon juice if needed.
The Barbecue Salad
Sear 5 chicken thighs and toss them in tbsp of your favourite barbecue sauce. Toss with 4 stalks of chopped celery, 1 diced red pepper, 1 can of drained corn, 1 red onion thinly sliced, ¼ cup of chopped parsley, ½ cup of chopped fresh baby spinach. Toss the whole thing with 2 tbsp. of sour cream and a squirt of lemon. Season.
For more information, check out the Salad Bible post i put up last Jan.