FOR MOST OF MY CHILDHOOD AND YOUNG ADULT LIFE, I WOULD ONLY EAT SALADS FOR SHOW, preferring a large bowl of pasta in secret. My diet was mostly carb-based, which was fine when I had a child’s energy level, but then age started catching up with me. I started feeling terrible after eating my normal meals—moody, lethargic, depressed—and was having serious digestive problems.
I was convinced that something was wrong with me and went to a number of doctors. They ran tests, and a few thousand dollars later the prognosis was that I was perfectly healthy, but maybe I had IBS? … Wonderful.
I needed to change my diet, stress-levels, and exercise routine. Seriously? Just give me a pill. I was in NYC working and painting; I didn’t have time for this. I started taking fiber pills, which actually did help a lot, but I knew I needed to make those lifestyle changes somehow. And then I had that breakdown. Perfect timing.
Before I moved to LA, I really, really tried to make the NY art thing work. I quit my job and moved in with one of my best friends, who is an amazingly talented illustrator and writer, Forsyth Harmon. As I didn’t know how to eat properly, I basically adopted her diet, and thank goodness I did, because she’s a very health-conscious individual and a fabulous cook.
My diet switched overnight, from high-carb to high-protein. We ate a lot of delicious salads, which was intriguing to me since I had no idea salads could be so satisfying. We’d walk to the local grocer and this is what we’d buy: organic free-range chicken, free-range brown eggs, no-nitrate/preservative/antibiotic bacon, the biggest vat of organic spinach available, red onions, tomatoes, avocados, and sometimes the fresh, deli-made salsa mix.
The rotation: 1—Bacon and eggs over spinach with some extra-virgin olive oil, salt, pepper, herbes de Provence, and balsamic vinegar for a dressing. 2—Chicken over spinach with the same dressing. 3—Chicken over spinach with salsa and guacamole (and maybe some black beans).
Miraculously, my digestive problems went away. Like, I forgot I even had a stomach, that’s how much this affected my life. I also lost weight. When you eat a predominantly high-protein, high-fat, low-carb diet, there’s not enough carbs to convert to glucose, so your liver converts fat into ketones and your body burns that for energy instead. This metabolic state is called ketosis and it helped me get my body back to a healthy and clean digestive state.
I’m very grateful for Forsyth’s help during that confusing time. The switch from carbs to salads was not as painful as I had imagined. That one change allowed me to make other small, but positive changes, which thankfully led to the decision to let go of my desire to stay in NYC and go home to my husband.
When I moved to LA, my life flipped upside down (or maybe right-side up). It was the opposite of my time in NYC. I became more laid back. Things happened when they happened—no one was pushing or pulling me anymore. I felt emptied of my past, unburdened from my goals, and I just floated. I ate my salads, and with all the fresh, local produce at seemingly half the price, I began to buy different greens to see what else I could make.
These are the salads that I learned, in addition to fancier versions of the originals that got my life back on track. Those lifestyle changes had seemed so impossible before. And even though it was difficult, I truly do believe that I would be in the same gut-wrenching state or worse if I hadn’t changed my mind about salads. Just try them and see.
If you want to start eating healthier, salads are a surefire way to do so. With a little prep work, you’ve got a week’s worth of lunch for pennies and a million different ways to make each dish uniquely yours. A good way of streamlining salad-making is to wash, dry, and divide your greens into small containers right after buying—particularly in regards to pre-washed, mixed packages, which can spoil quickly if there are a few soggy leaves in with the good ones. Be sure to pick through them and, if washing, I highly recommend purchasing a salad spinner. Then all that is left to do is add a dressing or a few simple ingredients, and it’s ready to eat.
You probably know these already, but to be thorough I had to include them! I, for one, learned something while writing this, and who knows: In a century or so, these plants might be untrendy or totally different in taste and shape.
Spinach: This is definitely my green of choice. Familiar, no chopping required, and versatile as a cooked side or in a soup. You can buy the slightly bitter flat or smooth-leaf spinach in prewashed containers or the savory variety as bunches in the produce section. There is also a hybrid called semi-savory. Hearty and rich in iron, potassium, calcium, and even some protein, it’s a very healthy option.
Arugula: a.k.a. salad rocket or rocket. It has a sharply bitter and peppery taste and is often mixed with other greens to balance out the flavor. Goes well with roasted vegetables or fruits.
Kale: This leaf can be green or purple, and it is further subdivided by its leaf-type. The most common types are curly (bright green or purple with ruffled edges), dinosaur (narrow, deep evergreen-colored, with long, wrinkled leaves), and red Russian (green-leaved with purple stems). It has an earthy taste because it’s part of the Brassica family (cabbage, collards, Brussels sprouts).
Lettuce Varieties: The word “lettuce” can mean sooo many things—iceberg, butterhead, Bibb, green leaf, red leaf, oak leaf, romaine, etc. These are mostly the brighter, lighter, green-colored leaves. Crunchy, watery … need I say more?
Endive: Part of the Chicorium genus (along with chicory), the endive is a small white-and-yellow or light-green-tipped oval bulb. It’s tender with smooth leaves, which work well for dipping or filling with additional ingredients.
Frisée: a.k.a. curly endive. This leaf has become more popular recently, and it can fancy up your salad repertoire. It has wild-looking, narrow, lacy, yellow-green leaves that add great texture with a touch of bitter nuttiness.
Escarole: a.k.a. broad-leaved endive. Escarole has wide, frilly leaves. Often mistaken for green leaf lettuce, it can be eaten raw or cooked. It has a mildly bitter and thicker leaf than lettuce, and it is commonly used in soups or cooked with beans.
Radicchio: Looks like a reddish-purple lettuce or endive and really brightens up a salad. Its leaves are crisp, bitter, and peppery when eaten raw but become sweet when cooked. It goes well mixed with other greens in a citrus dressing.
Watercress: This is a small aquatic plant that looks like tiny spinach or large sprouts. It has a tangy, peppery taste, can be eaten raw or cooked, and is super nutritious. Since it grows in water, it should be thoroughly cleaned before consuming.
Mixed Greens: Found in farmers’ markets or in prewashed packages, these are typically a combination of baby lettuce varieties, often mixed with arugula. They are economical and convenient, but can spoil quickly if you don’t prep them. To save you from wilted, slimy greens, I recommend sorting through the package for bad leaves as soon as possible and wrapping the salad in paper towels before placing in a container. Press out as much air as possible in the container before refrigerating.
Homemade salad dressings are easy, more flavorful, and way cheaper than the store-bought dressings. You can use a simple mason jar to mix and store your dressings, and once you get a sense of how a few staple ingredients are combined, you can make unique concoctions to your own taste preference. The base of my dressings consists of olive oil and vinegar or citrus juice. Then I add spices or herbs for more flavor, and/or mustard, mayonnaise, buttermilk, or sour cream for a creamier/tangier taste.
Combine ¼ cup extra-virgin olive oil, 1 tablespoon mustard, ½ tablespoon lemon juice, ½ teaspoon dried and crushed oregano, 1 tablespoon honey, and 1 clove squeezed garlic. Stir or shake until well-mixed.
Combine ¼ cup extra-virgin olive oil, 1 tablespoon white wine vinegar, 1 clove squeezed garlic, 1 tablespoon minced shallot, ½ teaspoon dried and crushed oregano, ¼ teaspoon red pepper flakes, ½ teaspoon dried basil, and 1 teaspoon brown sugar. Stir or shake until well-mixed.
Combine ¼ cup extra-virgin olive oil, 1 tablespoon balsamic vinegar, ½ tablespoon honey, 1 clove minced garlic, ⅛ teaspoon dried and crushed oregano, and a pinch of salt and pepper. Stir or shake until well-mixed.
Combine ½ cup buttermilk, 2 tablespoons mayonnaise, 2 tablespoons sour cream, 1 teaspoon dried dill, 1 clove squeezed garlic, a light squeeze of lemon juice, and a pinch of pepper. Stir or shake until well-mixed.
Combine ¼ cup blue cheese crumbles, ¼ cup mayonnaise, 1 tablespoon extra-virgin olive oil, a light squeeze of lemon juice, and a pinch of pepper. Stir or shake until well-mixed.
This is a really amazing dressing, although you need a blender. Similar to the dressings you get when you go to a Japanese restaurant, its thick and spicy taste is really unique. Combine 1 carrot (roughly chopped), ¼ onion (roughly chopped), ¼ cup rice vinegar, ¼ cup olive oil, 2 tablespoons white miso paste, 1 tablespoon sugar, and 1 teaspoon sesame oil. Season with salt and pepper to taste.
SERVES: 2
INGREDIENTS
4 to 5 handfuls of fresh spinach
1 cup strawberries (225 grams)
1 tbsp balsamic vinegar (15 ml)
1 tbsp honey (15 ml)
2–3 tbsp extra-virgin olive oil (15-45 ml)
salt and pepper
½ cup walnuts (60 grams)
½ cup feta or gorgonzola cheese (optional)
DIRECTIONS
1 Wash the spinach and strawberries. Let them air dry or gently pat them dry.
2 Chop the strawberries into halves or quarters.
3 In a cup, mix the balsamic vinegar, honey, and olive oil, and add a pinch of salt and pepper.
4 Combine the spinach, strawberries, walnuts, and cheese in a large bowl.
5 Pour the balsamic vinaigrette over the salad just before serving to prevent sogginess.
6 Toss and enjoy!
NOTE Strawberry season falls between June and mid-August, and the moment I start seeing these little ruby darlings in farmers’ markets, I make this recipe. The balsamic vinegar counterbalances the sweetness of the strawberries, but the key to making this salad even better is to buy high-quality balsamic vinegar.
SERVES: 2
INGREDIENTS
½ head romaine lettuce
2 scallions
1 medium heirloom tomato
½ red onion
1 to 2 hardboiled eggs
2 slices of fresh French bread
2 garlic cloves, minced
extra-virgin olive oil
1 tsp balsamic vinegar (5 ml)
½ tsp dried oregano (2 grams)
1 tsp honey (5 ml)
salt and pepper
DIRECTIONS
1 Rinse and roughly chop the romaine lettuce, dice the scallions, slice the tomato and red onion, and toss in a large salad bowl.
2 Peel the eggs, cut them into halves or quarters, and add to the salad bowl.
3 Chop the French bread into cubes.
4 Heat 1 tablespoon olive oil in a pan and sauté the bread over medium heat.
5 Add 1 clove minced garlic to the bread and stir until the bread is browned, then add to the salad bowl.
6 In a small bowl, combine the olive oil, balsamic vinegar, the remaining minced garlic, crushed oregano, and honey. Add salt and pepper, mix well, and drizzle over the salad. Toss and serve immediately.
NOTE Don’t ever throw away old, stale bread, just turn it into croutons or—better yet—garlic croutons. You can also use fresh bread for a spongier, soft texture. These croutons can be stored in an airtight container or Ziploc bag in the refrigerator for up to one week.
SERVES: 2
INGREDIENTS
1 small tomato
3–5 tsp balsamic vinegar (10–25 ml)
salt and pepper
a handful of spinach
½ red onion
1–2 chicken breasts
extra-virgin olive oil
½ tsp dried oregano (2 grams)
a small chunk of Parmesan or Manchego cheese
½ avocado
DIRECTIONS
1 Chop the tomato and place in a small bowl. Add 1 to 2 teaspoons balsamic vinegar and a few shakes of salt and pepper. Stir and let it rest.
2 Wash the spinach and let it air dry or pat it dry.
3 Slice the red onion and cut the chicken into cubes or strips. Season the chicken with salt and pepper.
4 Heat ½ teaspoon olive oil in a large pan over high heat. Once the pan is very hot, add the chicken and brown both sides (flip only once).
5 Reduce the heat to medium low and add the onions. Then add 2 to 3 teaspoons balsamic vinegar and the dried oregano and stir. Cook for 5 minutes or until the onions are translucent and the chicken is cooked through.
6 Thinly slice some Parmesan or Manchego cheese and slice the avocado.
7 On a plate, layer a handful of spinach, the avocado, cheese, chicken and onions (make sure to add any yummy liquids from the pan), and pour the tomato mixture on top. Add a little extra-virgin olive oil if you need more dressing and season with salt and pepper to taste.
NOTE This is the recipe that I used to reset my life and digestive tract. It’s the perfect balanced meal, with a good proportion of protein, carbohydrates, and healthy fats. You can also adjust it to suit your daily needs. So, if you’re going to work out, add more chicken, or if you’ll be sitting in a chair all day, add more spinach.
SERVES: 1
INGREDIENTS
5 large kale leaves
½ lemon
extra-virgin olive oil
½ crisp apple
½ avocado
a handful of dried cranberries
a handful of pine nuts
3 tbsp olive oil (44 ml)
1 tsp Dijon mustard (5 ml)
1 tsp honey (5 ml)
1 garlic clove, minced
½ tsp dried oregano (2 grams)
salt and pepper
DIRECTIONS
1 Wash the kale and let it air dry or pat it dry with paper towels. Remove the stems and chop the leaves into bite-size pieces. Place in a bowl and squeeze in ½ a lemon, add a splash of olive oil, then massage the leaves with the liquids and let the mixture rest for 5 minutes or more.
2 Cut the apple and avocado into similar-size pieces.
3 Add the apple, avocado, dried cranberries, and pine nuts to the kale.
4 In a small bowl, combine the olive oil, Dijon mustard, honey, minced garlic, and oregano. Whisk until smooth, then pour over the salad.
5 Season with salt and pepper.
NOTE Kale is a bit finicky, but once you get over its rough edges, its rich, earthy taste is hard to beat. To improve kale’s disposition, you need to remove the stem, and chop or tear the leaves into smaller pieces. Then massage those stiff dark greens until velvety. You can also squeeze in ½ a lemon, then let the leaves rest for 10 to 30 minutes to soften further.
SERVES: 2
INGREDIENTS
1–2 beets
extra-virgin olive oil
salt and pepper
2 tbsp balsamic vinegar (30 ml)
a handful of fresh arugula
a handful of walnuts
1 medium ball of fresh burrata cheese or fresh mozzarella cheese
DIRECTIONS
1 Preheat the oven to 400 °F (200 °C).
2 Clean and dry the beets and remove the stems. Drizzle olive oil on top with salt and pepper, then wrap the beets in aluminum foil and place on a baking pan.
3 Bake for 1 hour or until tender and let cool for 5 minutes before unwrapping. Continue to let the beets cool down until they are at room temperature or cold (depending on your preference).
4 Peel and chop the beets then place in a bowl with a few splashes of balsamic vinegar.
5 Wash and dry the arugula and place a handful on a plate, then sprinkle the walnuts on top.
6 Add the cheese and drizzle with a splash of olive oil and balsamic vinegar. Add the chopped beets and season with salt and pepper.
NOTE Beets are so much more than just a side. If you’re thinking of the canned version, you are going to be totally blown away by how much better they are when freshly roasted. Just wrap them in some aluminum foil and bake for an hour and they’re ready to use in salads, on pizzas, or as a great natural food coloring to homemade pastas.
SERVES: 6
INGREDIENTS
½ cup quinoa (100 grams)
1 cup water
salt
1 cup edamame, fresh or frozen (155 grams) or ½ cup precooked edamame
2 scallions
¼ red onion
1 small red pepper
1 carrot
½ cup corn, fresh or canned (100 grams)
¼ cup black beans, cooked or canned (60 grams)
2 tbsp soy sauce (30 ml)
1 tbsp rice vinegar (15 ml)
1 tbsp sesame oil (15 ml)
2 tsp honey (10 ml)
1 garlic clove, minced
DIRECTIONS
1 In a small pot, combine quinoa with water and bring to a boil, then reduce to a simmer and cook covered for 10 minutes. Lightly fluff using a fork, then let it rest.
2 Bring another pot of water to a boil. Add a pinch of salt and the fresh or frozen edamame beans (in pods). Boil for 5 to 6 minutes, then let them cool until you can peel them with your hands. Remove the beans from the pods and discard the pods. (Alternatively, some stores sell cooked and shelled edamame in the vegetable section.)
3 Dice the scallions, red onion, red pepper, and carrot. Cut the corn off the cob if using fresh corn, or drain the canned corn. Drain the black beans.
4 Combine the edamame, corn, scallions, red onion, red pepper, carrot, black beans, and cooked quinoa.
5 In a small bowl, combine the soy sauce, rice vinegar, sesame oil, honey, and minced garlic. Stir well.
6 Drizzle the dressing over the salad. Mix well and refrigerate. Serve cold.
NOTE Edamame is actually an immature soybean—that’s why they are green instead of white. The creamy, nutty taste adds a refreshing, earthy flavor, and like most beans, they’re high in fiber and protein. It doesn’t take a lot of this salad to feel full, and it can be saved in the refrigerator for up to 5 days.
SERVES: 8
INGREDIENTS
2 carrots
2 parsnips
2 medium potatoes
1 bay leaf
3 peppercorns
2 eggs
½ apple (honeycrisp or another sweet variety)
1 dill pickle
½ cup sweet peas (80 grams)
1 tbsp extra-virgin olive oil (15 ml)
1 tsp honey (5 ml)
2 tbsp mayonnaise (30 ml)
2 tbsp mustard (30 ml)
a pinch of pepper
DIRECTIONS
1 Wash and peel the carrots, parsnips, and potatoes, and cut each in half. Place in a large pot of water and bring to a boil. Add the bay leaf and peppercorns and cook for 20 minutes, until tender but not mushy. (Do not overcook.)
2 Strain the vegetables and let them cool completely.
3 Hard boil the eggs in boiling water for 10 to 15 minutes and let them cool.
4 Dice the cooked vegetables, apple, and pickle into small, similar-size cubes. Place in a large bowl and add the peas.
5 Peel the eggs and separate the whites from the yolks. Dice the egg whites and add to the bowl.
6 Add the olive oil, honey, mayonnaise, mustard, egg yolks, and a pinch of pepper, and whisk until smooth.
7 Add the dressing to the vegetable mixture and combine by stirring gently (so you don’t squish or mash the vegetables).
8 Place in a bowl covered with cellophane and refrigerate. Serve chilled.
NOTE In my opinion, this vegetable salad kicks the traditional egg salad in the butt! It’s way more complex and delightful, with the crunch of the apple and the tang of the pickle. You may be able to find this premade at Polish delis during Christmas or Easter, if you’re lucky. It’s best eaten over some hard brown flax crackers.
SERVES: 4
INGREDIENTS
1 cup rice (230 grams)
1½ cups water
a handful of spinach
1 large chicken breast
salt and pepper
½ red onion
1 bell pepper
¼ tsp ground cumin (1 gram)
¼ tsp chili powder (1 gram)
¼ tsp dried oregano (1 gram)
extra-virgin olive oil
½ avocado
1 radish (optional)
½ cup canned black beans (120 grams)
DIRECTIONS
1 Bring rice and water to a boil. Reduce to a simmer, cover, and cook for 10 to 15 minutes, or until the rice has cooked through (you may need to add more water and continue to cook, so taste before you remove from the heat).
2 Wash and dry the spinach.
3 Season the chicken breast with salt and pepper and cut into ¼-inch strips.
4 Chop the onion into rings and the pepper into ¼-inch strips.
5 In a small bowl or cup, stir together the ground cumin, chili powder, and dried oregano.
6 Heat a pan with a few drops of olive oil over high heat and wait until the pan is very hot. Add the chicken and brown all the sides.
7 Reduce the heat to medium and add the onions, peppers, and spice mixture. Stir. Cook until the onions are translucent and the chicken is cooked.
8 Slice the avocado and radish and rinse the black beans thoroughly.
9 Arrange a handful of spinach on a plate and drizzle with a little extra-virgin olive oil. Add a scoop of rice, the chicken and vegetables (including any pan juices), the avocado, radish, and beans, and season with salt and pepper.
NOTE Similar to the Balsamic Chicken Salad recipe (pg 59), this is an even healthier option since it uses beans for added protein. What makes this work is the cumin. If you’re trying out new spices, definitely make sure cumin is part of your collection. Its distinct flavor and aroma will add a deep, pungent heat to any dish.
SERVES: 4
INGREDIENTS
¼ daikon radish
½ cucumber
¼ carrot
1 tbsp sugar (15 grams)
a pinch of salt
2 tbsp rice vinegar (30 ml)
toasted sesame seeds
DIRECTIONS
1 Slice the daikon and cucumber into thin disks and chop the carrot into small sticks.
2 In a medium-size bowl, mix the sugar and salt into the rice vinegar until dissolved.
3 Add the daikon, cucumber, and carrots to the bowl and mix using your hands, so everything is evenly coated. Let it soak for 5 minutes.
4 To plate, stack the daikon, then the cucumber, then the carrot, and drizzle a little bit of the leftover rice vinegar mixture over the vegetables.
5 Season with toasted sesame seeds. (If you can’t find toasted sesame seeds, you can take regular sesame seeds and place them on a dry pan over medium heat, and cook until lightly browned.)
NOTE Refreshing, light, and crunchy, this salad is insanely simple—almost too simple. Great for hot summer days, I like to eat this with a bowl of miso soup and vegetable tempura. If you can’t find daikon radish, you can use more cucumber or replace it with any other type of radish.
SERVES: 8
INGREDIENTS
¼ red cabbage
½ savoy or green cabbage
1 carrot
1 tbsp salt (12 grams)
2 tbsp sugar (30 grams)
½ cup mayonnaise (120 ml)
¼ cup milk (60 ml)
1 tbsp rice vinegar (15 ml)
½ lemon
pepper
DIRECTIONS
1 Thinly slice and shred the cabbages and carrot into similar-size pieces.
2 Place vegetables in a bowl and add salt and 1 tbsp sugar, and let it sit for 5 minutes to remove the water.
3 Rinse the salt and sugar off the cabbage-and-carrot mixture and gently squeeze out the water. Pat the cabbage and carrots dry with paper towels.
4 In a large bowl, combine the mayonnaise, remaining sugar, milk, rice vinegar, and the juice of ½ a lemon. Stir, then add the cabbage.
5 Season with a pinch of pepper and toss using your hands so everything is evenly coated.
6 Refrigerate for at least 1 hour and up to 2 days. Serve cold.
NOTE This dish tastes better the day after, so make it ahead of time if you can. The more time the cabbage has to absorb the dressing, the better it’s going to taste. Something that may surprise you when making this recipe is the amount of liquid the cabbage will expel. Just drain that off before you serve and you’re good to go.
