Salad Days: Gluten and Allergen-free Salad Ideas
by Kathleen Reale
It's summer! The time of year when the days are long, weather in steamy, and the thought of making a complicated 5-course meal is as distant as the 5” of snow that we were shoveling a mere 5 months ago.
Salads are also an easy way to get your five servings of vegetables every day. Jam packed with greens, fresh seasonal veggies and protein packed toppings, salads are perfect economical and easy one-dish meals for those that are on gluten free or allergen free diet.
Following are a few tips on creating a quick, easy and cost-saving salad perfect for the hazy, lazy… and crazy days of summer:
Summer’s Bounty. The varieties of summer crops are inviting for those on a gluten free or allergen free diet. If you don’t grow your own vegetables, visit a local farmers market – meet the farmers, get the freshest vegetables possible and appreciate the local flavors native to your hometown.
Be Adventurous. Try a new vegetable such as jicama in your salad, season it with unheard of spices, or top your salad with a sprinkle of gluten and allergen free dried fruits. Variety is the spice of life for those with a gluten intolerance or food allergy.
Dress it down. Don’t drown the greens in the dressing! Most salads only need a tad of the dressing. This saves on calories and lets the tastes of the vegetables shine through.
Homemade Dressings. If possible make your own salad dressings. Not only will you save money, but you will be free of worry from gluten and other food allergens as you are dressing your greens.
Crunchy toppings. Top your salad with some crunch! Try sliced almonds, dried cranberries, apricots or raisins, or crumbled corn tortilla chips. The gluten free and allergen free possibilities are endless! Just a tablespoon will add a memorable crunch to your salad lunch!
One bowl meal. Think of your salad as a one-bowl-meal. Start with the greens, but add a variety of fruits, veggies, meats, seafood or legumes. Basically anything that you have in your refrigerator or cabinets can be tossed into a salad.
Make a bunch for lunch. When you are grilling for dinner, think ahead and grill a couple extra chicken breasts or steak strips for the protein blast your next-day lunch salad will need!
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