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Chopped Salads

August 10, 2012
by Shannon Hepburn

Chopped Salad

CHOPPED SALADS

There are endless variations and no need for a recipe.  Here are a few things to keep in mind when assembling a chopped salad. These tips are from the great food blog the Kitchn.

skip the lettuce

the allure of a chopped salad comes from all those small crunchy bits mixed together.  the lettuce only gets in the way – save it for a “regular” salad.

use beans

beans are bite sized and their creamy texture is a great complement to the other crunchy bits.  any beans are good: black, white, kidney, adzuki, great northern, garbanzo, etc…

watch out for watery fruit & veg

tomatoes can be hard to chop without getting liquid everywhere – not to mention waterlogging your chopped salad.  try cherry tomatoes instead.

always toss with the dressing

you want the dressing to perfectly coat every little square and nugget, so that when you scoop up a forkful, you get all the flavors together. drizzling the dressing over the top just doesn’t seem to do the same job.

BUILDING A CHOPPED SALAD

Here’s a list of ingredients for mixing & matching ~  just choose a few from each category.

VEG

PROTEIN

FRUIT – fresh & dried

  • apples
  • berries
  • raisins
  • dried cranberries
  • currants
  • grapes
  • figs
  • apricots

NUTS & SEEDS

  • sliced almonds
  • sunflower seeds
  • pecans
  • walnuts
  • pistachios
  • pepitas (pumpkin seeds)
  • pine nuts

CHEESE

EXTRAS

Combine your chosen ingredients in a salad bowl and dress with your favorite vinaigrette or simply oil & vinegar.

EAT WELL AND BE WELL