Health for life

Chopped salad is my favorite way to eat salad. It’s so good, in fact, I’m going to put my vegetarian food blogger reputation on the line and say it’s the BEST way to eat a salad. People will argue that knife blades should never touch lettuce leaves, but I say, “I’m not listening, I’m not listening!”

There is only one difference between a chopped salad and a regular salad: all the veggies, beans, nuts, and extras are chopped and mixed together with the dressing so you get all the flavors in each bite. No huge, unruly leaf of lettuce that won’t fit in your mouth. No mounds of carrot and celery left at the bottom of the bowl when everything else is eaten. You get all the good stuff in every forkful.

Arguably, the way to achieve chopped salad perfection is to use a mezzaluna, a dual-handled, curved blade knife. But I try to follow Alton Brown philosophy number 1: No unitaskers.

Not to fear! You can still have a beautiful, delicious chopped salad with just a knife and a cutting board. And salad fixin’s. The trick is to cut the salad greens as well as the toppings. Say you’re working with a head of romaine lettuce:

1. Peel off a few leaves, wash, and dry.

2. Stack the leaves on the cutting board. With the tip of your knife, slice down the center vein, lengthwise. (Depending on the size of the leaves, you may want to slice the halves in half again.)

3. Roll the halves (or quarters) lengthwise and cut into thin ribbons.

4. Repeat until you have enough for the salad you’re making.

This trick works with spinach, green and red leaf lettuce, and any other large, flat leaf green. If you like mixed baby greens in your salad, just take a handful onto your cutting board and chop the way you would with fresh herbs.

When making a chopped salad, I like a finer dice for my toppings, but do what feels right. Here’s a great (and quick) video showing how to dice a red pepper. And if I’m adding a hard root veg, like a carrot, I’ll probably whip out the ol’ box grater.

Otherwise, it’s salad—though I’m told salad is not as simple as it seems. Turns out, there are plenty of people (my Charming Boyfriend, for one) out there who don’t know a head of lettuce from a candied walnut.

My mom always made a basic side salad of iceberg lettuce, carrots, celery, cucumbers, and green peppers. Only two of those remain in my current salad repertoire. But I understand that growing up in the kitchen and cooking regularly, enables me to combine flavors and textures without much thought.

There are only 2 rules to composing a perfect salad:
1. Use ingredients you like.

2. Combine complementary tastes and textures, like sweet and sour, savory (umami) and salty, smooth and crunchy.

For example, a traditional Greek salad combines savory, salty, and sour by bringing together stuffed grape leaves, feta cheese, olives, and red wine vinaigrette among the crisp romaine lettuce, tomatoes, cucumber, and red onion. Give these links a peek for more salad combo ideas.

This is one of my all-time favorite chopped salad combinations. When I first made this salad for a take-to-work lunch, I thought I’d invented fire. Its in heavy rotation around here, and with canned chickpeas, its perfect for No Cook Month.

Chopped salad rules!

If you dug this post, point your shovel this way:
Kismet Salad
Relaxed Kale Salad
Strawberry and Avocado Salad

Veggie Might Chopped Salad
serves 4 as entrée or 6 as side salad


6 cups romaine lettuce (about 1/2 head), chopped to ribbons
1 small red pepper, finely diced
1 small red onion, finely diced
1 small carrot, grated
1 rib of celery, finely diced
1 cup chick peas, drained and rinsed
blue cheese or feta, optional
dressing of your choice (I’m partial to my homemade citrus vinaigrette.)

Instructions
1. Dice vegetables and mix with your hands in a large salad bowl.

2. Cut romaine lettuce into ribbons. (See numbered instructions above.) Combine with vegetables in salad bowl.

3. Add chickpeas to salad bowl and toss with your hands.

4. Sprinkle with blue cheese or feta if you like.

5. Dress at the table and serve. Enjoy the magical flavors of the chopped salad.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
Per serving (totals/4): 97.8 calories, 1g fat, 6.25g fiber, 5.5g fiber, $.58
Per serving (totals/6): 65 calories, .7g fat, 4.2g fiber, 3.6g protein, $.39

Calculations
6 cups romaine lettuce: 48 calories, 0g fat, 6g fiber, 6g protein, $.50
1 small red pepper: 23 calories, 0g fat, 2g fiber, 1g protein, $0.37
1 small red onion: 20 calories, 0.1g fat, 0g fiber, 0g protein, $0.25
1 small carrot: 25 calories, 0g fat, 1g fiber, 2g protein, $0.16
1 rib of celery: 6 calories, 0g fat, 0g fiber, 1g protein, $0.08
1 cup chick peas: 269 calories, 4g fat, 15g fiber, 12g protein, $0.95
Totals: 391 calories, 4.1g fat, 25g fiber, 22g protein, $2.31
Per serving (totals/4): 97.8 calories, 1g fat, 6.25g fiber, 5.5g fiber, $.58
Per serving (totals/6): 65 calories, .7g fat, 4.2g fiber, 3.6g protein, $.39

As you may have read in this recent edition of Ask the Internet, I recently concluded thirteen years of vegetarianism. (The short version is that, back when I was fifteen, I tried going veg just to see if I could, and stuck with it largely out of stubbornness/determination. I later – like Queen Elizabeth & the Church of England – added some principles, but my belief that eating animals isnt wrong, but making them suffer is, is still compatible with conscientious meat eating. Also, I dont eat a lot of grains, so I was really, really bored.)

And lo, adding an entire food supergroup back into one’s options is fun! And tasty. It’s been a long time – I guess since I fell in love with farmers markets and cooking itself three or four years ago – since I’ve had such exciting culinary adventures. I roasted a whole chicken! I made stock from its carcass! I am developing an addiction to hamburgers! Etc.

I’m also reconnecting with a lot of foods from my (distant, almost-half-a-lifetime-ago) past. Rotisserie chicken is one of a very few meat-foods that never stopped making my vegetarian mouth water, and sure enough, it is amaaaaaaazing. I would take it over bacon any day.

This chopped liver comes out of both of those impulses – the adventures and the amazing foods from way back when. (Oh, and my new friendship with the small butcher’s shop half a block from my apartment.) Who am I to be afraid of some organs, I who have ventured into the unknown recesses of greenmarket farm stands, I who have taken home the ugly, strange, and cheap vegetables of every season? Also, dude, organs are CHEAP.

I bought my pound of chicken livers from Bob and Julio down the street from me – they sell organic chickens (among many other things, like homemade lasagna), and I guess not everyone wants every part of the bird? Which is bananas, because these things are tasty and super good for you – howsabout some vitamin A, a bunch of B vitamins, folic acid, iron, copper, and CoQ10, which helps your heart do its thing, along with plenty of protein?

And then there is the flashback factor. Specifically, flashbacks to my Grandma Martha’s studio apartment on Long Island, hanging out before a holiday dinner, tiny Jaime with her tiny cousins and sister in tiny party dresses, scooping rich chopped liver onto crackers or, given the season, little matzah squares. Were we too young and caree to know that livers might be squicky? Or would we not even entertain that thought because the stuff was so darn good?

This recipe comes not from a Jewish Grandma but from my friend’s decidedly non-Jewish own mother, a lovelier and WASPier lady you never shall meet. But somewhere in the mists of history her great-greats and mine lived in adjacent cottages in a Polish village, and as far as I can tell across the gulf of, like, twenty years, this chopped liver recipe yields a product identical in taste to Grandma’s.

(That means it’s delicious.)

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If this seems neato, you will also appreciate:

• Guacamole-Bean Dip Mashup
• Sweet Potato Kugel
• White Bean Dip

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Chopped Liver
(makes 16 2-Tbsp servings)


1 lb chicken livers (thawed if they came frozen)
3 Tbs butter
½ onion, chopped (1/2 to ¾ cup)
A few dashes of Worcestershire sauce
2 Tbsp mayonnaise (sorry Kris!)
Juice of half a lemon (or to taste)

1. Melt the butter in a sauté man over medium-high heat. Add onions and a few dashes of Worcestershire sauce, and sauté until onions start to soften.

2. Add chicken livers and sauté until they are cooked through (no pink), about 10-15 minutes.

3. Pour/scrape all of that into a food processor. Add mayonnaise. Pulse until it’s the consistency you like – the worst that’ll happen if you overdo it is you’ll get a classy-as-heck mousse – adding a few squeezes of lemon juice to taste.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
82.6 calories, 5.4g fat, 0.1g fiber, 7g protein, $0.23

Calculations
1 lb chicken livers: 758 calories, 29.5g fat, 0g fiber, 111g protein, $2.50
3 Tbs butter: 305 calories, 34.6g fat, 0g fiber, 0.4g protein, $0.48
½ onion: 48 calories, 0.1g fat, 2g fiber, 1.3g protein, $0.30
A few dashes of Worcestershire sauce: 3 calories, 0g fat, 0g fiber, 0g protein, $0.05
2 Tbsp mayonnaise: 200 calories, 22g fat, 0g fiber, 0g protein, $0.20
Juice of half a lemon: 8 calories, 0g fat, 0.1g fiber, 0.1g protein, $0.13
TOTAL: 1322 calories, 86.2g fat, 2.1g fiber, 112.8g protein, $3.66
PER SERVING (TOTAL/16): 82.6 calories, 5.4g fat, 0.1g fiber, 7g protein, $0.23