Of course people have always eaten vegetables, we are after all omnivores. The concept of a salad as a separate course or dish appears to have been with us at least from the time of the ancient Romans and Greeks. They both ate greens dressed with olive oil and vinegar. In modern history a salad was frequently seen as a palate cleansing course to fit between two heavier courses. Now a salad is usually considered as a healthy part of a balanced diet. Of course there are an infinite number of ways to combine and dress salad ingredients. The only constant is the presence of vegetables.
Many people think first of a tossed green salad. But here, at the request of my editor, are salads that contain no lettuce. They come under three main headings, vegetables only, vegetables and grain, and fruit. A further division would separate tossed salads from composed salads. A composed salad is presented on an individual plate as arrangement of items. Another type of composed salad would be served on a skewer, either spear up a bunch of raw veggies or use ones which could be grilled or broiled. Tossed salads are much more family friendly, as they don’t require fussing with an individual portion for each diner.
Spring has always been a time for salads. Before airplanes and refrigerated trucks the only vegetables were what could be grown or gathered locally. So the first green things coming up in the field or forest were likely to be eaten, like fiddleheads (the first sprouts of fern leaves,) asparagus spears, dandelion, greens or baby lettuce. Even now many salad ingredients are more abundant and succulent in spring. So get out there and find something great for your next salad.
As always, prices are for this area and for Safeway and Fry's will require at least a Club Membership card. Some may require digital coupons as well. We try to indicate all restrictions, special conditions etc. Sprouts does not require any cards but you can scan in your account number from your smart phone; Sprouts does not have any special savings days. Sprouts does have double ad Wednesday, when you get last week’s and this week’s ad prices. All three stores have digital savings available to those with appropriate accounts, go to their web pages for details and directions. Fry’s at least will give you the advertised digital price if you state you do not have appropriate technology. Safeway sometimes has coupons which you can access digitally or clip out of the ad.
On Sale This Week
Deal of the Week
$3.77/lb—Beef Strip Steaks, bone in, super value pack, limit 2
$.87/lb—Grapes, red, seedless
$2/each—Strawberries, 16 oz OR Blackberries, 6 oz
$.87/lb—Chicken, split breast, whole chicken, drumsticks or thighs, bone in
$4.49/lb—Beef, tri-tip, steak or roast, boneless
$1.99/lb—Beef, Brisket, boneless, whole in bag, untrimmed
$3.99/lb—Pork, boneless tenderloin, fresh, natural
Other Good Deals
$.79/each—Tuna, chunk light, Bumble Bee, 5 oz, select varieties
$.88/each—Greek Yogurt, Chobani, 5.3 oz, select varieties, must buy at least 8
$1.50/each—Chips, Fritos, Cheetos, Sun Chips or Dinamitas 7-9.25 oz, select varieties, limit 4
$1.88/each—Bread, Private Selection, select varieties
$1.50/each—Tortillas, Mission, 10 ct
$1.69/each—Frozen dinners or Pot Pies, Marie Callender’s, select varieties, must buy at least 6
$1.50/each—Cereal, Quaker, Life or Cap’n Crunch, 11-14 oz, must buy 2
$2/each—Dreyer’s Ice Cream, must buy 2, select varieties
$2.47/each—12 pk Coca-Cola or 7 up or Pepsi, select varieties, must buy 4
Deal of the Week
$.67/lb—Chicken, Sanderson Farms, whole or leg quarters, bone in, jumbo pack
$.77/each—Strawberries, 1 lb box, limit 2
$2.50/each—Raspberries, Blueberries or Blackberries, 6 oz box
$.99/lb—Potatoes, Yukon Gold or red
$1.50/bag—Organic baby carrots 1 lb
$.67/lb—Pork sirloin chops, bone in, family pack
$2.97/lb—Beef roasts, or family pack steaks, Chuck, Cross Rib, Bottom, Eye or Tip
Buy 1 get 2 Free—oPork, loin back ribs, previously frozen
$6.99/lb—Beef skirt or salt iron, boneless, Signature Farms
Other Good Deals
$1/each—Whoopie Cakes, 2 ct, assorted varieties
$1/67/each—Frozen dinners, several brands, must buy at least 5, limit 2 rewards
$5.99/lb—Virginia or Honey Ham or Provolone cheese, sliced to order in Deli
$2.99/each—Triple Layer Cake Slices, 2 ct, assorted varieties, bakery
$1.99/each—Daffodils, 10 stem, floral
$1.25/each—Sour cream or cottage cheese, Lucerne brand, 16 fl oz, select varieties
$.69/each—Canned beans, tomatoes or vegetables, Signature Kitchens, select varieties
Special Sale—Buy 4 participating items, get $2 off, must buy in multiples of 4. Price given is sale price
$.69/each—Tuna Fish, Bumble Bee, Chunklight 5 oz
$1.49/each—Bread, Oroweat, Sara Lee, Artesano, Thomas’ muffins, select varieties
$99/each—Little Debbie Snacks, select varieties
$1.49/each—Mission-tortilla chips, 24 oz OR Tortillas, 8 ct
Deal of the Week
$.77/each—Strawberries, 1 lb box
$.77/lb—Oranges, Cara Cara or large Navel
$.88/each—Bell Peppers, red, orange or yellow
$.88/lb—Baby carrots (1 lb bag), OR Green Beans
$1.67/lb—Chicken breasts or thighs, boneless, skinless
$8.99/lb—Fresh Salmon fillets, Atlantic, farm raised
$7.99/lb—Fresh Cod Fillets, wild caught
Other Good Deals
$6.99/lb—Chicken breast, buffalo style, in deli, sliced and pre-packaged
$5.99/lb—Cheese, imported smoked Gouda, bulk cut
$.50/each—Fresh Baked Bagels, assorted flavors
There is a Huge Organic Sale this week More than 650 items throughout the store. We can only give a few items here. If Organic is important to you you should go to Sprouts this week.
$1.88/lb—Organic Heirloom Tomatoes, assorted varieties
$2.50/each—Organic Strawberries, 1 lb box
$.98/each—Organic Celery bunches
$2.98/each—bagged Organic Valencia Oranges or Grapefruit, 4lb bag
$2.50/bag—Russet Potatoes, 5 lb bag, organic
Buy One get One Free—Napa Valley Naturals Extra Virgin Olive Oil 25.4 fl oz
$3.99/lb—Horizon Organic Butter, salted or unsalted, also dz eggs, and1/2 gallon milk
$1.25/each—Westbrae Organic beans, 15 oz cans
$5.99/lb—Organic ground turkey, Sprouts brand
$5.99/pkg—Bartels Farms Organic 85/15 ground beef
$3.99/jar—Peanut Butter or Tahini, Sprouts Brand, 16 oz, Organic
35% off all Organicville condiments
35% off all Navitas Naturals Organic items
25/5 off Spectrum Organic ground flaxseed
$4.99/each 1.5 qt—Alden’s Ice Cream, select varieties
Tabouleh Two Ways
Tabouleh can be a side dish or a meal in itself. It seems that bulgur wheat is harder to come by than it used to be. Natural Grocers has some in their packaged bulk section that’s not too expensive. Sprouts carries the Bob’s Red Mill brand. Both have a texture more like cracked wheat then real bulgur which is par-boiled then dried.
Tabouleh is a Lebanese salad based on parsley and bulgur wheat. The original dish was a parsley salad with a little bulgur added, along with cucumbers and onions. Now days most cooks add some tomato. Then there’s the American style, which is a bulgur salad with some parsley added. Additions can include mint or other greens like arugula or spinach, tomatoes, cucumber, cooked meat, olives, roasted carrots—just about anything you want. Two considerations are 1) unless you use grape tomatoes, add the tomatoes just before serving, or they may make things mushy, and 2) if you add too many different items, it may lack focus. Anyway, here are two recipes, a traditional one and one I have developed myself over the years.
1 teaspoon lemon zest
1/4 cup lemon juice
1/4 cup olive oil
1/4 teaspoon black pepper
1 teaspoon salt (or to taste)
1/4 cup bulgur (dry)
1/2 red onion, finely diced
140 grams parsley (5oz) (flat leaf is best, but curly can be used too).
140 grams (5 oz) cucumbers, finely diced “Persian” cucumbers are best. If you must use regular supermarket cucumbers, peel off the skin first, and remove the seeds with a spoon.
225 (8oz) grams tomatoes, medium dice
Place the lemon zest, lemon juice, pepper and salt in a medium bowl. Whisk until well combined. Add the dry bulgur and stir well. Let soak for about 2 hours, the exact time depends on the texture of the bulgur and how soft you want it.
Wash the parsley, dry it in a salad spinner or with paper or tea towels. Separate the leaves from the stems. Chop fine. Dice and peel (if necessary) the other vegetables.
Place all ingredients in a medium bowl, toss to coat with dressing. Serve at room temperature.
Tabouleh My Way
1 cup bulgur (dry)
1/4 cup lemon juice
1/4 cup olive oil
1/2 cup water
Salt and Pepper to taste
1/2 cup chopped flat leaf parsley, leaves only
2 Tablespoons finely chopped spearmint leaves (or try arugula or baby spinach)
1 small red onion, diced fine
1 English cucumber or 3 Persian cucumbers, unpeeled but seeds removed, chopped fine
1 1/2 cups grape tomatoes
1/2 cup black olives (or green garlic olives) halved
1/4 cup slivered almonds, toasted
2 cups diced cooked chicken (rotisserie chicken with the skin on is good)
Place bulgur in a large bowl. Pour boiling water over. Add lemon juice, olive oil, salt and pepper. Let sit 2 hours. Stir a couple of times. If any liquid is visible after 2 hours, either stir it back in, or drain it. If you don’t think it is soft enough add a little more liquid and stir.
Add all the rest of the ingredients, stir well.
This can be served immediately, but if you want to hold it more than an hour, refrigerate.
Probably the most common grain based salad would be pasta salad. If you are worried about carbs, look for low carb or high protein pastas. Of course no grain will be carb free. There must be about 50 million recipes for pasta salads. Here are a couple that have great appeal.
You could also cut up the veggies and roast them in the oven for this next one if you don’t have a grill pan and don’t want to grill it outside.
Composed salads are also quite variable. These range from the little and cute to lunch size and sophisticated. They can be either vegetable based or fruit based or a combination.
This is the very first recipe I chose for myself and made from the Better Homes and Garden’s Children’s cookbook. I was about 6 or 7. It’s still a fun activity for kids.
1 can of pear halves (mine only had 4 in it so plan accordingly
some lettuce leaves
1 regular size marshmallow for each bunny
1 dried cherry for each bunny, or use currents, or raisins
1 mini carrot for each bunny
a few sprigs of parsley (Curly works best, but any kind of green will do in a pinch, including lettuce.)
Line small plates with lettuce leaves or other greens. Place a pear half in the middle of each plate, flat side down, rounded side up. Cut the marshmallow in half, then cut one half into ear shaped pieces. Cut the dried cherry in half, then cut one half in two.
Follow the picture below to decorate the pear half. Use 1/2 marshmallow for the tail, or if you like you can use a little squirt of whipped cream from a can. Carefully insert ear shapes into head. Some people use almonds or almond slices. Use the smaller pieces of cherry for eyes and the larger piece for a mouth. With a knife an adult needs to cut an x in the big end of the carrot. Slide in a few feathery pieces of green. The carrot is not essential, it is a later embellishment.
My family all claimed to like these, and I believed them.
This next one combines some of my favorite flavors and would be a good lunch with some good nice crusty rolls and butter. I had some roasted garlic from the olive bar—wow. Perfect.
Avocado and Blue Cheese Salad for Two
1 large ripe avocado
4 roma tomatoes, roughly chopped, let drain while you proceed
a few pickled beets, either sliced or whole baby beets
a few leaves of baby spinach and a few leaves of arugula
3 or 4 olives per person
crumbled blue cheese, at least 1/2 cup
good olive oil
good vinegar, your choice. White balsamic or sherry?
On two medium plates, lay a few leaves of baby spinach and arugula around the edge of the plate. Arrange half the tomatoes in the middle of each plate. Peel the avocado and remove the pit. slice each half into a few thick slices. Add a few more leaves of spinach and arugula scattered around the plates. Carefully place the avocado slices in the middle of the plate. Arrange the beets around the edge along with the olives. Drizzle with olive oil and vinegar and sprinkle blue cheese crumbles to taste.
The salad recipe at this link shows that your salad doesn’t have to be exclusively fruit or only vegetables - a mix can be quite nice: http://thefoodcharlatan.com/2017/03/24/strawberry-cucumber-salad-recipe/
Next Level Caprese Salad
Here’s something that goes together fast, and you may already have most of the ingredients. It’s so easy, you don’t even need a formal recipe. But, it looks lovely.
Just put a layer of sliced cucumbers on a plate or in a bowl, then add sliced tomatoes, followed by marinated artichoke hearts. Place the loose leaves around the outside and the hearts piled in the center. Arrange sliced fresh mozzarella around the artichoke hearts. You can also add slices of avocado if you like. Top with a drizzle of dressing (we used the OPA Avocado Cilantro Greek Yogurt dressing here) and sprinkle with torn basil leaves. Voila!
Aunt Cindy’s Ambrosia
2 cups quartered RIPE strawberries (if you’re lucky, otherwise cut the white parts off)
1/2 cup green or red grapes, halved
1 cup fresh pineapple, cut to about the same size as 1/2 grape
1 cup fresh clementine orange segments or cara care oranges, or navels. (see video below for the “chef” method of producing orange segments with no bitter pith or connective membrane)
1/2 cup fresh pitted cherries, halved
1/2 cup ( or to taste) sweetened shredded coconut
either 2 cups whipped cream, or 1 cup whipped cream and 1 cup sour cream, or a can of coconut cream (available at Trader Joe’s and maybe Sprouts)
1 cup mini marshmallows (or to taste)
1/2 cup toasted nuts (optional, I don’t use but many people add walnuts, pecans or sliced almonds)
2 Tablespoons honey
Combine all ingredients in a large bowl.Add whatever fruits you prefer or that are in season. Pineapple is a must at my house (coconut and pineapple being on of the great flavor combinations in the world.)
This shows how to get those pretty citrus sections.
And while we’re at it here’s how to cut up a pineapple.
Check Out Our Great Collection of Salad Recipes on our Pintrest Board