Salads are made up of four components: base, body and dressing.
The base is the leaves or greens that cover the bottom of a salad.
The body can be meat, fruit, or vegetables.
The salad dressing coats the salad.
The salad garnish includes cheeses, herbs, and nuts.
Salad Components
Base for a Salad
The greens at the bottom of a salad are the base.
You can make a salad using a variety of different bases, such as red leaf lettuce or arugula.
- iceberg lettuce
- romaine lettuce
- Red leaf lettuce
- cabbage
- spinach
- Arugula
- Red oak lettuce
A Salad Body of
The base of a salad is placed on top of its body.
A salad’s body can include a combination of uncooked and cooked ingredients, such as fruit, vegetables and meat.
Salads usually contain a variety of different ingredients, such as avocados, strawberries and cucumbers.
- Chicken
- shrimp
- eggs
- Carrots
- Celery
- Grapes
- strawberries
- tomatoes
- avocado
- The following are some examples of the use of
- Apples
Dressing Salad
The dressing is the liquid which will be used to coat both the base and the body of the salad.
Salads are made refreshing by the dressing.
Salad dressings are available in a variety of flavors, including sweet, salty or creamy.
Garnishing Salad
A garnish is an edible or herbal item that goes on top of salads to add color and decoration, as well as enhance flavor.
Cheese, nuts, dried fruit, spices or herbs can be used as a garnish on a salad.
The garnish should appeal to anyone who is eating the salad.
Salad Garnishes Ideas
- Fresh berries – blueberries, strawberries, raspberries
- Cheddar Cheese
- Blue Cheese
- Feta
- Parmesan crisps
- Olives
- Grapes
- Pomegranate seeds
- Crispy onion slices
- Wonton Crisps
- Nuts
- Arugula
- Pumpkin seeds
- Sesame seeds
- Dried cranberries
- Dried raisins
- Tortilla strips
- Crostini
- Radishes sliced
- Carrots grated
- Bell peppers grated
- Avocado slices
- Mint leaves
5 types of salad
Salads can be divided into five types: toss, bound, vegetable fruits, and combination.
Tossed
A tossed or mixed salad is a garden salad, green salad, or a combination of both. It is usually dressed with fruit and/or vegetables.
Tossed salads can be made using iceberg lettuce or romaine lettuce.
Salad examples with Tossed Dressing
- cucumber tomato salad
- Cherry Kale Salad
Bound
A bound salad contains a cooked component, such as pasta, potatoes, meat, or eggs.
Cheese or vegetables can be added to a bound salad.
- pasta salad
- potato salad
- tuna salad
- macaroni salad
- Chicken salad
- Seafood salad
- Nicoise salad
Vegetable
Vegetable salads can be made with raw or cooked vegetables.
Add cheese to your salads, such as feta cheese, brie cheese, or goat cheese.
As a base, vegetable salads may include coleslaw or shredded cabbage.
- Greek salad
- Broccoli salad
Fruit
Fruit salad is a mix of fruits with a sweet or citrusy sauce.
Fruit salad Ingredient examples:
- Apples
- strawberries
- bananas
- pineapple
- Mango
- Grapes
- Peaches
- nectarines
- Watermelon
- Cantaloupe
- blueberries
- Blackberries
- Raspberries
Fruit salad dressing examples:
- honey citrus dressing
- lime mint dressing
Mint is often used as a topping for fruit salads.
Combination
Combination salads are a mix of all four types of salads.
Combination salads consist of vegetables and meat or cheese in a salad that has been tossed.
- Sesame chicken crunch cabbage salad
- Chef’s Salad
1. GREENS
Greens are a vital part of most vegetable salads. Most vegetable salads include greens. You don’t have to limit yourself to just iceberg lettuce or any other type when choosing greens.
In general, the darker the color, the higher its nutritional value. Iceberg lettuce is low in nutritional value compared to other varieties. You can experiment with a variety of greens, each with a slightly different taste profile. I would suggest trying something different and mixing it up.
Here are a few of your options:
- Romaine lettuce is the most nutrient-dense lettuce.
- Red or green leaf lettuce
- Spinach
- Kale
- Arugula has a mildly spicy taste
- Watercress
- Swiss Chard
- Turnip greens
- Beet Tops
The first greens on the list have a milder flavor. If you’re not used to eating greens of different types, start with the milder ones and gradually add the stronger flavors. It’s not necessary to use Swiss chard or beet greens in a salad (and it’s certainly not recommended), but these vegetables add a rich flavor and taste when added to a mixed salad.
Greens that have the words “baby” before them (baby kale, baby spinach, etc.). The flavor is milder than that of their mature counterparts. Try the baby greens first if you’re not used to bitter tastes. Greens that have a firmer texture, like kale and cabbage, are great for salads, because they can be dressed and stay fresh for several days in the refrigerator.
2. SWEETNESS
I believe in adding some sweetness to nearly every salad. Even savory salads benefit from a little sugar. However, I don’t like dressings that are overly sweetened. The sweetness of the dressing can overwhelm the flavor of the salad and ruin the whole experience. We will talk about dressings a moment later.
Fruit is the best way, in my opinion to add sweetness to salads. Fruit, whether fresh, dried or canned, is almost always added to my salads. Fruit may not be the best option for a particular flavor profile. In these situations, I include vegetables with higher sugar contents, such as sweet peas or snap peas or cherry or grape tomatoes or corn or jicama. These vegetables boost the sweetness just enough to satisfy me.
3. CRUNCHINES
Friends, this is where it all happens. Without crunch, a salad will be bland and boring. The greens will give you a bit of crunch, but that’s not enough. Add some crunchy vegetables and/or fruits, such as carrots or apples, cucumbers or jicama. Whatever sounds good.
Don’t stop at that. Salads that are the best have a crunch added to them. This can be achieved by adding seeds, nuts, (candied almonds also add sweetness), tortilla strips, wontons, croutons or other crunchy items. Use what you already have.
4. CREAMINESS
My world revolves around creaminess, and salads do not escape its grasp. Although it might be tasty, I don’t pour cream over my salads. But I add creaminess to my salads in other ways, because the creamy texture contrasts beautifully with the crunchiness we have already discussed.
My favorite creamy salad dressing is cheese. If you’re looking for a little kick, gorgonzola, feta, or bleu cheese are all good options. Salads have made me love all three. You should definitely give them a chance. If they’re not for you, then try these milder varieties.
- Parmesan cheese shaved or grated
- Fresh mozzarella
- Queso Fresco
- Cojita
- Cheddar, Monterey Jack, pepper jacks, Colby jacks, etc.
Avocado can be added to salads if you don’t like cheese. You could also make a creamy salad dressing. This brings us to the last, and possibly most important part of an incredible salad: the dressing.
5. Dressing
It was this component that made me change my mind about salad. The dressing will make or break any salad. Period. You can’t expect a salad to taste good if you dress it in a cheap Italian or Ranch dressing.
A homemade dressing can turn a bland salad into something special. Guess what? These are so easy to make. You can make a tasty dressing in less than 5 minutes using ingredients you probably already have in your fridge and pantry.
The dressings I make consist of a simple combination of different vinegars (rice, red wine, white wine, apple cider, balsamic, and canola oils) and oils (olive, canola, and avocado), along with herbs, spices, and occasionally a little honey or sugar. These dressings are delicious, healthy, and simple.
Again, I recommend you to be careful with the sweetness of the dressing. Many of the recipes I’ve seen call for a lot of sugar. I personally don’t like it. I cut back on sugar to allow the flavors of the fruits and vegetables to shine.
You can control the ingredients in your dressing. Once you make your own dressing, you’ll never want to go back. Your salads will forever be grateful.
See My more lovely recipe
What’s the difference between mayonnaise and salad dressing
How to make chicken salad with mayo and sour cream without
How to make sour cream out of mayonnise
OTHER THINGS YOU MAY WANT TO CONSIDER
- It is not necessary to add protein to each salad. However, it can help elevate it from a simple side dish to an entire meal. You can try different types of chicken, steaks, pork, fish and beans.
- I like to add grains to salads from time to time depending on what it is. Quinoa (especially when combined with kale…recipe to come soon) is also good, as are couscous and rice.
You have to experiment a bit before you find the right flavor combination. The fun part is to experiment. Look at the seasonal foods in your area to get an idea of what you can do. You will find that not only is it fresh and delicious but also that the flavors will blend together well.
You can also use flavor profiles that come from different cuisines. Here are some examples:
CHINESE
Soy sauce, ginger and garlic, cilantro, scallions (and snow peas), green beans, edamame rice, mandarins oranges.
MEXICAN
Rice, sourcream, lime, cilantro, cumin and peppers.
ITALIAN
Basil, oregano and rosemary are all great herbs to use in cooking.
GREEK/MEDITERRANEAN
garlic, onion, mint, basil, rosemary, dill, parsley, cucumber, tomato, olives, olive oil, figs, raisins, honey, citrus, tahini, yogurt
FRENCH
Soft cheeses, Dijon Mustard, mirepoix, bouquet garni, (thyme parsley bay leaf peppercorn), leeks, mushrooms and wine vinegar
Salad can be anything you like, and that’s why I love it. This game is all about personal preference, not rules. Start with a wide variety of greens, then add crunchiness, sweetness, creaminess and homemade dressing to make your dish a hit.