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Salads in the Raw and Not So Raw

With today’s health conscious population, the consumption of a midday salad has become the norm. Salads help keep your body alkaline, which in turn helps build your immune system and prevent colds and flu. Here is Cayce’s take on this:

(Q) Should plenty of lettuce be eaten?

(A) Plenty of lettuce should always be eaten by most every body, for this supplies an effluvium in the blood stream itself that is a destructive force to most of those influences that attack the blood stream. It’s a purifier.

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No modern-day nutritionist could say it any better. In fact, Cayce said that at least one meal a day should consist of totally raw vegetables. Alternatively, a salad should be included with the lunch and dinner meals.

Surviving on earth without the daily consumption of fresh salad is not an option for me. I absolutely adore salads, whether composed of an abundance of in-season vegetables or fresh fruit. I have rarely bought salad in a bag, as I want it to be as fresh as possible, but it can be a godsend when short on time. The point is simply to make sure you eat lots of greens and green, leafy vegetables!

During World Wars I and II, an initiative was put forth in the United States, Canada, and the United Kingdom to plant what were coined “victory gardens.” In an effort to reduce pressure on the public food supply, citizens started planting vegetable, herb, and fruit gardens on their lawns, in vacant lots, and on apartment-building rooftops. People were encouraged to can and preserve their vegetables to allow for commercial food to be sent to the troops overseas. Subsequently, there were over 20 million victory gardens planted in the United States alone. Neighborhoods put their produce together to form co-operatives.

There is renewed interest in victory gardens, with many Web sites offering advice on how to plant from seed. If every person planted some form of garden, just as in days gone by, I feel there would be rewards on many levels. And with the average person currently feeling a pocketbook pinch, such a task may help to offset this burden. Small vegetable or herb gardens can be planted whether you live in an apartment or a house. Windowsills are ideal and decorative places for planting fresh herbs. Large pots can house tomatoes, lettuce, peppers, and other veggies easily and can be placed outside your front step. Another money saver is to buy from local farmers or to join a CSA (community supported agriculture).

Every country has its own version of salads. In this section, the ones I learned to love in my travels are included. And then there are others that have been created or recreated from classical recipes. As always, use your imagination to make your very own invention!

In Europe, the composed salad is popular. This is basically a layer of lettuce topped with a variety of ingredients tossed in together or laid out in rows to create an aesthetic plate. You can create a seafood salad, a fruit salad, a raw or cooked vegetable salad, or a salad with a bevy of freshly cut herbs. By adding walnuts, pine nuts, or almonds, you will achieve a crunchier texture. Sunflower, sesame, and pumpkin seeds are a fabulous way to add more protein, as well.

TOASTING NUTS AND SEEDS

Toasting the nuts or seeds will enhance their flavor and add a greater depth to the salad or featured recipe. Heartier nuts and larger quantities of seeds can be toasted in a preheated 350° oven:

Spread nuts or seeds on a cookie sheet and bake for about 7 to 10 minutes, depending on size and quantity, until aromatic and lightly browned. Remove from oven and cool.

Pine nuts need to be baked at a lower oven temperature—300°—just long enough to turn a caramel color. If they are overcooked, they will have a bitter taste.

More delicate seeds or smaller quantities of nuts can be toasted in a dry skillet over medium-low- to medium-high heat for just a few minutes, then cooled. Sesame seeds especially need to be watched carefully; once they release their toasty scent, remove them immediately from the pan to cool.

Dried cranberries and raisins give a natural sweetness to certain salads and lend their own nutritional virtues.

As with all whole foods, choose only the freshest locally grown and seasonal ingredients possible. Oh, what joy in the summertime to have a harvest of vine-ripened tomatoes picked at their peak. The possibilities are endless when it comes to composing salads. Even in the autumn or winter months, there are numerous possibilities with seasonal veggies and fruits. Do ensure that you thoroughly wash all vegetables and fruits before eating, to avoid any food-borne illness.

More elegant salads can be served as an entrée for a special dinner. In the summer months, everyone enjoys a fresh salad at lunchtime. And in the evening, a light salad with fresh herbs is great to accompany your meal. The importance of introducing children to salads at a young age cannot be overemphasized. There is no reason why they will not like them if you give them the opportunity. When I was growing up, salads were a staple at mealtime in my family, and this healthy habit has been passed down to my children and grandchildren.

Naturally, most people have their own favorite salad dressings and may not eat raw veggies without them. If that is what it takes to get one to eat greens, then that is fine. Cayce highly recommended the use of olive oil as a dressing and often a mayonnaise dressing, which is such an easy condiment to make. He also suggested lemon juice at times and favored “pure” wine vinegar if any vinegar was to be used. To enhance the flavors of the various salads, a great variety of healthy and easy-to-make vinaigrettes and dressings are included in the next section.

When using fresh lettuce, wash it well and ensure that the leaves are dry. Definitely invest in a salad spinner, as it will make your life much easier. Who is not into simplicity these days? This way, the leaves are well dried and you will also save money on paper towels, which means ecological savings. Children love to help in the kitchen, and spinning lettuce is a chore that appeals to them.

Listed below are some common salad greens, but by no means limit yourself to these alone.

Arugula (Rocket)—Commonly found in Italy and becoming popular here, served with shaved Parmesan cheese. It has an almost bitter taste.

Bibb Butter head—Delicate and sweet-tasting.

Belgian endive—Slightly bitter-tasting and most commonly served with toasted walnuts and blue cheese dressing.

Dandelion greens—The young leaves are used for salad greens and have a slightly bitter taste.

Escarole—Has a slightly bitter taste and can be eaten raw or cooked. Great cut into thin strips and added to vegetable soup.

Frisee (curly endive)—Frisee means “curly” in French. This has a slightly bitter or nutty flavor and is popular served with Gruyere cheese, roasted beets, and toasted walnuts.

Lolla Rossa—Deeply curled, loose-leaf variety that has magenta-red edges. Adds great color to any salad mixture.

Red or Green Leafy Lettuce—Delicate loose-leaf variety with a sweet taste.

Romaine—A hearty lettuce and a must in Caesar salads.

Spring Mix (Muscelin Greens)