Salad

These two members of the cabbage family deliver an interesting twist to standard coleslaw. Both kohlrabi and turnips offer fiber, iron, and vitamin C, and the thick kohlrabi leaves boast a high dose of cancer-fighting phytochemicals.

Kale makes for a surprising alternative to cabbage in this sweet-sharp slaw. Curly kale, the most widely available, is used here; remove the tough stems and center ribs before slicing the leaves.

The peaches and cherries in this quickly prepared dessert are a great source of vitamins A and C. Vanilla beans are available in many large supermarkets and most specialty food shops; you can substitute one teaspoon pure vanilla extract for the one-half bean used below (don’t use imitation vanilla, which contains artificial ingredients).

Rice salads make nice gluten-free alternatives to pasta salads; like the latter, they can be served at room temperature or chilled. This fresh-flavored side uses three types of rice—wild, brown, and brown basmati—but any combination of rices would work well.

This nutrient-dense salad capitalizes on fall and winter’s best produce, while delivering ample health benefits. The squash and cranberry beans (also called borlotti or Roman beans) provide fiber, which helps lower cholesterol; the kale prompts the liver to release enzymes that may fight cancer. Other types of winter squash, such as butternut or acorn, would also work in this recipe, as would cannellini or navy beans.

Cooking the chicken with the skin and bones intact ultimately makes the dish more flavorful (and economical), but feel free to substitute two boneless, skinless breast halves for the whole breast in this salad if you prefer (reduce the cooking time to 15 minutes). Bok choy, abundant with cancer-fighting compounds, makes a nutritious accompaniment.

Roasted garlic serves as the base of the salad dressing. The allium not only adds depth of flavor but can also help lower cholesterol. Pumpkin is rich in potassium, fiber, and vitamin C.

For convenience, you can cook the corn and beans early in the day, toss them with olive oil and smashed garlic, and keep them (covered) in the refrigerator. To remove corn kernels from the cob, stand the ear upright on its flat end; with a sharp knife, cut along the length of the cob, turning as you go.

One of the preparations that make Thai cuisine so fresh and refreshing in the tropical heat is its raw vegetable salads that serve as backdrops to fish or meat. The sauce used on these salads is typically a blend of chiles, fish sauce, fresh lime juice, and herbs, with fresh cabbage as one of the side dishes. This Thai slaw is inspired by those classic recipes. Use it as a base for Thai Shrimp tacos (page 59) or for other shrimp or seafood fillings.

The addition of buttermilk to a basic vinaigrette imparts creaminess and reduces the amount of oil needed for thickening. This dressing has a lighter body than the others, perfect for tender lettuces.

Buttermilk and low-fat yogurt replace some of the mayonnaise and the usual sour cream for a lighter, more refreshing dressing. This is a favorite for spooning over chilled wedges of iceberg lettuce, and it also goes well with hearty Belgian endive spears. The dressing can be made with any crumbly blue cheese, ranging from mild Danish blue to the more pungent Roquefort, Stilton, or Gorgonzola.

The addition of cucumber to the traditional recipe results in a dressing with a decidedly lighter, fresher flavor.

This dressing is flavored with the fresh taste of herbs. It would be lovely as a sauce for poached fish and chicken or boiled shrimp.

If you like salad with nearly every meal, get in the habit of keeping your own salad mix, washed and dried, in the refrigerator. (You should also have the ingredients and recipe for homemade vinaigrette on hand for quick and effortless salads.) There are no exact proportions for the best salad blend, but a few general guidelines can help you create your own. Start by recognizing that salads are not just made from lettuces; supplementing them with other greens introduces contrasting flavor and texture components. Fresh herbs add bright notes, and shaved vegetables lend pleasant crunch. Consider all the different lettuces available, some tender (Boston), some crisp (romaine or Bibb), still others in between (red and green leaf). For contrasting taste (and texture, since some are sturdier than others), include a few greens, some with a peppery bite, such as arugula, watercress, or radish sprouts, and some that are pleasantly bitter, including dandelion, frisée, and chicory. When choosing herbs, steer clear of the sturdy, woody variety (rosemary, thyme, and bay leaf); choose tender, less robust herbs like basil, parsley, chervil, and tarragon, or frilly ones like dill or even fennel fronds. Watch out, too, for any strong-flavored herbs, like cilantro or marjoram, which can upset the balance. Consider adding fennel, radish (any kind), beets, and carrots to your basic mix. All of these vegetables lend themselves to being shaved paper-thin on a mandoline or grated. Because they will lose some of their crispness over time, wait to add these until just before serving [you can preserve their taste and texture for a few hours by keeping them in a bowl of ice water (acidulated, for fennel); rinse and drain well before using]. If you wish, toss them instead in a little of the dressing that will go into the salad; this will cause them to soften slightly, so dress them sparingly to retain their crunch. Once you’ve customized your blend, handle each selected ingredient with care. Except for sturdy lettuces like iceberg and romaine, gently tear lettuces and any large-leaf greens and herbs into bite-size pieces with your fingers instead of cutting (which can easily bruise them). Herbs should be gently blotted dry with paper towels (or a clean kitchen cloth). Once they’ve all been washed and dried thoroughly, allow them to crisp in the refrigerator before serving. Plan on 1 1/2 to 2 cups of salad mix per serving, and start with 1 to 2 teaspoons of vinaigrette for every cup of salad. Remember, you can always add more dressing as necessary, but it’s impossible to take any away. Here’s but one suggested combination; use the guidelines above to create your own, and any of the dressings on the following pages to finish.

A composed salad of marinated seasonal vegetables becomes a main course when fortified with sliced poached chicken. Not only is this an economical way to stretch a meal, it is practical in other ways, too. For starters, many of the components can be prepared (and refrigerated) ahead, and when served as shown, guests can select the ingredients they prefer. This salad offers an array of springtime’s fresh bounty, including asparagus, new potatoes, leeks, and artichokes, all gently cooked just until tender. You can adapt this formula to take advantage of whatever is in season throughout the year.