What Are the Most Common Types of Salads?
Did you know that only 1 in 10 Americans is getting the recommended serving of vegetables every day? For many, the issue stems from limited access to or education about nutritious foods. For others, it may come down to not knowing how to prepare vegetables in a fun and tasty way.
If you balk at the idea of salads, it's probably because you haven't yet met one that you liked. The good news is that there are many types of salads that you can order or make at home that will taste great and up your vegetable (or even your fruit) intake! If you have more of a sweet tooth, an Ambrosia Salad is definitely the way to go!
Where can you get started? What types of salads are popular and accessible?
Read on as we take a look at some of the most common (and enticing) types of salads so that you can eat more vegetables this year.
Tossed Salads
Tossed salads are what most of us think of when we imagine a salad. The ingredients and dressing are all "tossed" together so that everything is mixed in an even way. That being said, there are endless ways that you can combine ingredients to create a blend you love!
Let's take a look at some popular types of tossed salads.
Leafy Green-Based Salad
A leafy green salad starts with, well, a leafy green! Enjoy nutritious greens such as baby spinach, arugula, or kale combined with either fruit (like berries or apples) or additional vegetables (ranging from cooked root vegetables to raw carrots, onions, and tomatoes). Top your leafy green salad with a vinaigrette, a handful of nuts or seeds, and a squeeze of lemon juice.
Chef Salad
Chef salads make a great side or a great entree, depending on the size. In addition to lettuce or leafy greens, a chef salad will also feature hard-boiled eggs, one or more types of meat, cheese, and whatever additional vegetables you have on hand. You can use a wide variety of dressings in a chef salad, although dairy-based dressings like ranch are a popular choice.
Greek Salad
Greek salads are a great way to incorporate more vegetables into your diet even if you're not a fan of greens. A greek salad includes cucumbers, tomatoes, red onion slivers, olives, and crumbled feta cheese. Dress a greek salad with a simple olive oil, oregano, salt, and pepper dressing--and if you do enjoy greens, toss those in, too!
Pasta or Grain Salad
Looking for a way to meal prep for the next few days or put together a tossed salad that will fill you up on its own? Pasta and grain salads are a great choice that starts with a large helping of any pasta or grain (like quinoa or wild rice) of your choosing. Then, add in any vegetables of your choosing and a simple but zesty lemon juice-based or Italian-style dressing and you're good to go.
Composed
Composed salads are laid with intention, rather than mixed. Oftentimes, they feature enough hearty and protein-rich ingredients that they can serve as an entree. Let's take a look at two of the most popular types of composed salads that you'll find today.
Cobb Salad
If you enjoy chef's salad, you may enjoy its sophisticated older sibling: the cobb salad. Cobb salad consists of a bed of fresh, chopped lettuce laid with strips of grilled chicken, bacon crumbles, blue or Roquefort cheese, and hardboiled eggs. In the vegetable department, you'll find cherry tomatoes and avocado (technically a fruit, but don't expect sweetness) and in the dressing department, you can expect a tart red wine vinaigrette.
Wedge Salad
A wedge salad makes a good entree or side, depending on the amount of meat included in the dish. Wedge salad gets its name from its base, which consists of a halved or quartered head of lettuce; some restaurants grill the lettuce while others leave it raw and crisp. Some wedge salads come with sliced meats like grilled chicken, while others are topped with a simple bacon crumble; almost all wedge salads come with a blue cheese dressing.
(Vegetarians beware: ordering a wedge salad without the meat may not result in a dish that is filling enough to substitute for an entree.)
What to Look for in a Restaurant Salad
When you're making a salad at home, you can take charge of all of the ingredients and create your ideal salad. When you're eating a salad at a restaurant, you may wonder what to look for and how to know if it's right for you.
First of all, ingredient quality can make or break a salad. If you know that a certain restaurant doesn't often reach for fresh ingredients, you may not enjoy their salads. However, many restaurants--even chain and fast-food restaurants--are striving to bring in fresher ingredients to provide better quality and nutritional value to their customers.
Heartier salads that include a healthy dose of protein (like beans or meat) may work well as an entree. Most restaurants, however, will designate which salads are suitable for entrees and which are less filling. Read more on great salads to order at a restaurant, how to customize your salad order to meet your dietary needs, and more.
Which Types of Salads Will You Try?
Eating a salad doesn't seem exciting when you don't know about the endless salad options and combinations at your disposal. The benefits of salad, however, make a bit of exploration and experimentation worth trying. Start with these types of salads and discover more vegetables that you love that you can throw together with ease.
Looking for more recipes to try or dishes to order at a restaurant? Wondering how to pair wine with your next salad recipe? Take a look around as we share new and exciting ways to engage with the food and drink you consume.
