Having a salad as the main dish of the meal is something I love to do, especially during the warmer months. Living in Southern California’s “endless Summer” Mediterranean climate I get to enjoy the warm days of early Fall mixed with the abundance of fresh vegetables coming in from the harvest. This is fertile ground for the countless variations on delicious, healthy, nutritious and easy to prepare salads that will fill you up without blowing a hole in the calorie budget.
The most common “salad as a meal” that Americans are familiar with is no doubt the Cobb Salad, which I love and order quite often at restaurants. But in keeping with the Mediterranean mindset of never letting anything go to waste I love making Salade Composée – as they’re known in some circles. One way to think of them is as leftover kitchen sink salads. Where you just throw together some leftover and on hand ingredients to make something that is truly greater than the sum of its parts. I always have salad greens or baby spinach on hand and every week I always make some sort of steamed or roasted vegetables for the Sunday Supper and leftovers during the week. Put it all together along with an egg or tuna or similar and you have a meal.
The past week alone I’ve prepared several composed salads just using on hand leftovers. I had some leftover roasted green beans and some steamed broccoli and cauliflower along with a box of baby spring mix salad. Put it all together then sautéed some sunny side up eggs in olive oil and placed them on top of the salad; drizzled some red wine vinegar over and voilá! The yoke from the egg, with the oil and vinegar made a deliciously rich & flavorful vinaigrette. In fact this type of vinaigrette is my favorite and it’s how I’ll typically prepare my salads – the rich and tangy dressing is amazing! Eggs are delicious, extremely nutritious, and if you’re still hanging on to old disproven views on eggs being “unhealthy” – let it go because countless studies have shown no link with egg consumption and negative effects on heart health in healthy people. So enjoy an egg; they’re protein staples in Spain, France & Italy.
Composed Salad Recipe
This is my recipe for my most recent Composed Salad I made this week after a long day and I just wanted something quick & easy and of course delicious!
- 1 cup Organic Spring Mix Salad Greens
- 1/2 cup Organic Roasted Green Beans
- 1/2 cup Organic Steamed Broccoli & Cauliflower Florets
- 2 Garlic Cloves, sliced
- 3 Free-Range Eggs
- 2 tbs. Extra Virgin Olive Oil
- 2-3 tbs. Raw Red Wine Vinegar
- In a large bowl add the salad green and then place the vegetables over the top, spreading them out evenly.
- Heat a saute pan over medium-high heat and add the olive oil and garlic slices.
Cook the garlic, stirring occasionally, for a minute.
- Add eggs, season with a touch of fresh pepper and sea salt then cook for 3 minutes or until eggs are cooked but yoke is still slightly runny.
- Plate the eggs over the top of the salad and drizzle olive oil from pan over entire salad.
- Drizzle the vinegar over salad and serve immediately.