There are a few tricks that can make salads delicious while keeping them healthy. Fresh, seasonal fruits add in some sweetness and juiciness, or in colder months dried fruits can be good too. Cheese or avocado adds in some creaminess and makes it more satiating and satisfying. Spice crusted meats and bacon (or roasted chickpeas for vegetarians) greatly increase the protein content and bulk up the salad. Bringing it all together with a fresh vinaigrette adds another layer of flavour but keeps it light. Many store bought salad dressings use lower quality oils, preservatives and refined sugars because it makes their product cheaper to produce and shelf stable for long periods of time. Stocking up the pantry with a couple different vinegars and oils makes it fast and easy to throw together different vinaigrettes and be in control of the ingredients- making it healthier and better quality.
This time of year berries and peaches are especially good options for the fruit. They are both incredibly high in nutrients and add in some sweet succulence. Grilling peaches makes them extra soft and sweet, plus they don’t take much effort if the grill is already on for meat. Cutting the peaches in half then twisting them gently will separate one side from the pit then use a spoon or knife to pop the pit out from the other side. The peaches can be grilled like this, cut side down, or cut into wedges so that the grill marks are on smaller pieces. Cut each half in half, then in half once more so that each peach is in 8 pieces. Placing these on a top rack away from direct heat and placing the meat on a bottom rack over direct heat allows them to cook for the same length of time.
Spring lettuce mixes have smaller, delicate leaves that require no prep work and are easy to eat. They are soft and full of vitamins and minerals but don’t have strong or overpowering flavours, making them a good option for a wide range of salads, especially for people who aren’t too keen on vegetables.
- 4 boneless and skinless chicken breasts
- 300 grams thick cut bacon
- 4 peaches, halved and cut into wedges
- 1 5 oz package (small clamshell) spring mix greens (approximately 6 handfuls)
- 2 to 4 tablespoons spice rub (I used a chili powder based version)
- Optional toppings: feta cheese, avocado, chopped chives or fresh herbs like basil
- Balsamic Vinaigrette
- 1½ tablespoons cold-pressed olive oil
- 1½ tablespoons balsamic vinegar
- 1½ teaspoons maple syrup
- 1½ teaspoons stone ground mustard
- Preheat the BBQ. Rub the spice mix all over each piece of chicken to coat it. I like to put the chicken side by side on a plate then generously sprinkle the spices over and use my fingers to spread it around evenly before flipping the chicken over and repeating on the second side.
- Place the chicken on the grill over direct heat and turn it down to medium for 7 minutes. Place the peaches on a top rack if available (if not don't put them on the grill until turning the chicken and flip them a couple minutes in). Flip the chicken and peaches after 7 minutes then leave for a final 7 minutes, for a total of 14 minutes or so. Check the plumpest piece to make sure it's cooked all the way through and no pink remains. Let them sit and cool for a couple minutes before slicing them.
- Meanwhile, cook the bacon inside on a skillet over medium high heat until it reaches desired crispiness. Place it on paper towel to drain excess oil and set aside to cool for a couple minutes before breaking the rashers into small pieces.
- Mix the vinaigrette ingredients together until emulsified. A small blender works well for this or do it by hand by whisking all the ingredients except the oil in a bowl then continue to whisk while pouring the oil in slowly.
- Once the peaches, chicken and bacon are ready toss the greens in the vinaigrette and distribute it onto individual plates. Add the other ingredients and any desired toppings.
