these can be used for meals that don’t contain a salad. In addition,
steamed and chilled green beans and asparagus also liven up a salad.
Chopped walnuts, slivered almonds, piñon nuts, gourmet olives,
capers and artichoke hearts make a salad even more exotic.
To make your salad into a true meal, add some protein. Lightly
grilled tuna, wild shrimp, sliced beefsteak, hard-boiled eggs or shred-
ded goat cheese are some options. Of course, a great salad requires a
delicious dressing. My healthy salad dressing is great (recipe follows),
but simple extra-virgin olive oil and vinegar is fine too. Always use
your own homemade dressing and avoid the additives that come out
of a bottle.
The best way to add fruits to your diet, including berries, is to use
them as they are — as a snack, a healthy dessert, or made into recipes
such as smoothies. Some of these are discussed in the chapter on
snacks. Fruits are also a delicious part of a salad; for example, an
arugula salad with sliced pears and goat cheese, or an apple walnut
salad with greens.
Phil’s Healthy Salad Dressing
Mix in a glass jar with tight-fitting lid:- 8 ounces extra-virgin olive oil
- 2 cloves finely chopped garlic
- 2 ounces or more apple-cider vinegar
- 1 tablespoon fresh or dried parsley
- 2 teaspoons sea salt
- 1/2teaspoon mustard
Option: Add 1 to 2 tablespoons plain yogurt, or sour cream.
Use other good-quality oils for variations in taste.
Shake well before serving. Refrigerate.The Bitter Truth
It’s now clear that naturally occurring substances known as phytonu-
trients, or phytochemicals, found in vegetables and fruits, may be
more important to good nutrition than vitamins and can help prevent
VITAL VEGETABLES AND FRUITS • 101