The Hearty, Semi-homemade, Summer Chop Salad

I might be revealing my age here, but I have fond memories of tuning into the show "Semi-Homemade Cooking with Sandra Lee" during my younger years. Does anyone else here recall her ingenious transformations of ordinary grocery items into fancy meals? Drawing inspiration from that very concept, I've put together a salad that encapsulates those creative culinary endeavors.

My culinary canvas showcases a blend of both sweet and savory vegetables. I’ve mixed caramelized roasted sweet potatoes, aromatic herbed chickpeas, earthy sliced beets, umami-rich salty prosciutto, and vibrant roasted red peppers. However, let your imagination roam free— the combination of additional veggies and flavors is endless. Incorporating an array of diverse vegetables not only elevates the flavor profile of your salad but also increases the density of nutrients and fiber types, promoting optimal health.

So, if you're looking for a dish that's not only a treat for your taste buds but also a testament to the art of culinary resourcefulness, give this chopped salad a try.

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The Hearty, Semi-homemade Summer Chop Salad

Author: Erica Leazenby, MD
Time: 20-30 minutes
Serves: 6-8 people

Dressing:

• 1/2 cup olive oil

• 1/4 cup balsamic vinegar

• 1 tsp Dijon mustard

• Salt and pepper to taste

Ingredients:

• Olive oil

• Salt and pepper

• 1 large sweet potato, diced into 1 cm cubes

• 3 romaine hearts, washed and diced into bite size pieces

• 1 roasted red pepper from a jar, diced or cut into strips

• 1 cup chickpeas, plain or herbed (leave off is following a paleo or whole 30 diet)

• 1 cup beets, diced (freshly roasted or from a can or package)

• 6-8 prosciutto slices, cut into strips (Speck or uncured diced salami are also great options.)

• Other optional add-ins: diced cooked uncured bacon, diced chicken, canned salmon, hard boiled egg, sunflower seeds, sliced olives, feta…

Directions:

1. Wash and dice the sweet potato. Drizzle lightly with olive oil and season with salt and pepper. Roast the sweet potato in a 400 degree pre-heated over or air fried for 12-15 minutes or until starting to brown.

2. While the sweet potato is roasting, wash, dry and dice the romaine.

3. Add the additional diced ingredients to the salad greens including, roasted red pepper, chickpeas, beets, and prosciutto.

4. Prepare the dressing.

5. Once the sweet potatoes have finished roasting and have cooled to room temperature they can be added to the salad.

6. Toss all the salad ingredients together. Dress the salad as a whole or dress individual portions*.

* Undressed salad will keep in the refrigerator for several days. This makes an excellent make-ahead lunch. Add the dressing just prior to eating.

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Other great salad recipes:

BEET AND LENTIL HERB SALAD
SHAVED BRUSSELS SPROUTS SALAD WITH ALMONDS AND CITRUS VINAIGRETTE
NUTS FOR KALE SALAD

Simple Arugula Citrus Breakfast Salad

The perfect breakfast is low in sugar and contains protein, healthy fats and plenty of fiber. The combination of these macronutrients ensures that our blood sugars are stable helping to keep us appropriately fueled for our day. Give this simple salad a try. The citrus provides sweetness and acidity to balance the bitter greens. I like to serve this salad with a piece protein to round out the meal.

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Simple Arugula Citrus Breakfast Salad

Arugula with grapefruit and breakfast sausage

Ingredients:

• 1 orange or grapefruit, peeled and sliced

• 1 large handful baby arugula

• 1 generous drizzle extra-virgin olive oil

• Pinch salt

• 1/4-1/2 avocado, diced

Directions:

• Combine all the ingredients in a medium bowl and toss. Gently stir in avocado.

Pomegranate Walnut Relish

I was so excited to see pomegranates in the grocery this week. They make an amazing sweet and savory relish for salmon (or even turkey). The omega-3 rich salmon and walnuts paired with antioxidant rich pomegranates is the ultimate anti-inflammatory, brain-supporting meal.

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Pomegranate Walnut Relish

Author: Erica Leazenby
Time: 10 minutes
Serves: 4

Ingredeints:

• 1 cup pomegranate areoles

• ½ cup toasted walnut pieces

• Zest of ½ lemon (Use a vegetable peeler to make strips and then slice the strips thin)

• 2 Tbsp lemon juice (about 1 small lemon)

• 4 Tbsp extra virgin olive oil

• 2 Tbsp fresh parsley, chopped

• 2 scallions, white and green parts, sliced thin

• Pinch salt

Directions:

Combine all ingredients and serve on your favorite protein or add to wild rice for a delicious grain salad.

Herbed Vinaigrette Potato Salad

Potatoes sometimes get a bad wrap due to their high carb content. In truth when they are prepared well (e.g. not french fries) they are a great source of antioxidants and gut-supporting, prebiotic resistant starch. Resistant starch, like it sounds, resists human digestion in our gut. This starch acts like soluble fiber which can improve insulin sensitivity, lower blood sugar levels, promote a healthy gut microbiome and help control appetite. The trick to making resistant starch from potatoes is to allow your cooked potatoes to cool. The cooling process allows the digestible starch to convert to resistant starch by retrogradation.

Try this Herbed Vinaigrette recipe for a healthy dose of prebiotic fiber. 

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Herbed Vinegrette Potato Salad

Author: Erica Leazenby, MD
Time: 20 minutes
Serves: 4

Ingredients:

• 1.5 Pounds small red potatoes

• 1/4 Cup extra virgin olive oil

• 2 Tablespoon red wine vinegar

• 1.5 Tablespoon seedy mustard

• 1/4 Cup diced celery (about 2 stalks)

• 2-3 Tablespoons diced shallot

• 1/2 Cup chopped parsley (about 1/2 bunch)

• 2 Tablespoons chopped tarragon or dill

• Salt and pepper to taste

Directions:

1. Bring a pot or water to a boil. Add a generous amount of salt. Boil the potatoes until they are fork tender but still able to hold their shape.

2. While the potatoes are boiling, add the oil, vinegar and mustard to a mixing bowl. Whisk the mixture together until it is well emulsified. Add the celery, shallot and herbs to the mixture.

3. Cut the warm potatoes into bite size pieces and add to the herb vinaigrette. Stir well to coat each potato in the vinaigrette. Season with salt and pepper to taste. Serve chilled.

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Looking for other great picnic recipes? Give these a try:
NUTS FOR KALE SALAD
SHAVED BRUSSELS SPROUTS SALAD WITH ALMONDS AND CITRUS VINAIGRETTE
BEET AND LENTIL HERB SALAD
MODERN EDAMAME SUCCOTASH

Shaved Brussels Sprouts Salad with Almonds and Citrus Vinaigrette

When it comes to nutrient density and healing potential, it is hard to beat leafy greens and cruciferous vegetables. Just a one-cup serving of Brussels sprouts will meet your daily requirement for vitamin C and vitamin K while also providing plenty of folate, potassium, B vitamins, manganese and loads of other nutrients. Cruciferous vegetables also have been documented to help fight cancer and heart disease.

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Shaved Brussels Sprouts Salad with Almonds and Citrus Vinaigrette

Author: Erica Leazenby
Serves: 6 1-cup portions
Time: 15 minutes

Ingredients:

1 lb fresh Brussel sprouts, tough end trimmed
1/2 cup roasted, salted almonds, roughly chopped (smoked almonds add great flavor)
1 small shallot, thinly sliced
Optional: dried cranberries or pomegranate areoles

Dressing:

Juice and zest of one lemon
Olive oil (equal amount to lemon juice)
2 tsp honey
1⁄2 tsp Dijon mustard
1⁄4 tsp salt
Pepper to taste

Directions:

1. In a small bowl, whisk the lemon juice, lemon zest, olive oil, honey, mustard, salt and pepper together. Set aside.

2. Using the slicing blade of a food processor or a mandolin, carefully slice the Brussel sprouts and shallot.

3. Toss the the Brussel sprouts with enough of the dressing to coat the greens well. Garnish with the almonds and serve.