Spoon salads are healthy, affordable, tasty, adaptable
I think about nutrition a lot. Foods I eat must be healthy, affordable, easily available and enjoyable.
As we age, we tend to fill up quicker and have more sensitive taste buds and challenges cutting or picking up food with utensils. Recently I heard a phrase I’d never thought of before — spoon salads.
The ideas this brought forth seemed perfect for someone my age. A bowl of fresh fruit or vegetables, a protein source, interesting textures and a sauce or dressing to bind them all together. I realized I already had many spoon salads in my repertoire.
A few could be tweaked to make them even more appealing or balanced. The availability of certain ingredients with our wonderful farm stands makes it even more convenient to achieve my goals.
We traditionally think of leafy greens when it comes to salads, but taking the idea to a broader creation, there are no limits. Whole grains, eggs, fish or meats, sausages, beans, pasta, crunchy root vegetables, fruits, alliums, cheese, nuts and, of course, the aforementioned leafy greens.
I thought about various salads I have made over the years and a couple I’ve been introduced to more recently. I’m going to share a few. Luckily salads do not have to be measured precisely and are easy to adapt to what’s on hand or appealing. Experimentation is encouraged.
Dressings can be astringent or creamy or as simple as a kiss of olive oil and vinegar or lemon. The important thing about making a delicious dressing is the balance of sweet or savory and remembering to season for bringing out the brightness of the foods.
My practice is to only offer recipes that I have made myself. Some are original and some are borrowed from others. I always note when I copy. Realistically, salads don’t need “recipes.” Add what you like, experiment.
Three-week cole slaw
3 pounds of finely shredded cabbage
1 finely chopped green pepper
1 finely chopped onion
1 1/2 cups of sugar
1 cup cider vinegar
1 cup of vegetable oil
1 tablespoon celery seed
1 tablespoon salt
good grind of pepper
In a saucepan, bring liquids, sugar and spices to a boil. Pour over freshly grated or chopped vegetables.
Cover and store in the refrigerator. Best to let marinate a few hours before serving. This really does keep well, although I have never kept it for three weeks.
I add celery, and today I had an orange pepper instead of green; go nuts. I only made a portion of the recipe; just divide. You can’t really go wrong if you keep tasting. This cole slaw has been served at the Charlotte Senior Center Volunteer Dinner for several years after I introduced it.
Eating Well’s purple power slaw

This is delicious with the dressing included. Keeps well, too. Vegetarian and gluten free.
Produce
4 cups of purple cabbage
1 carrot, large purple (if you can find one)
4 tablespoons of fresh cilantro
1 small purple daikon
1 clove garlic
1 tablespoon of fresh, minced ginger
4 tablespoons of scallions
Condiments
1 tablespoon of honey
1 1/2 tablespoons of reduced-sodium tamari or soy sauce
Baking & spices
1/4 teaspoon of salt
1 tablespoon of toasted sesame seeds
Oils & vinegars
2 tablespoons of cider vinegar
1/4 cup of sesame oil
Whisk oil, vinegar, tamari (or soy sauce), honey, ginger, garlic and salt in a large bowl.
Add cabbage, carrot, daikon and three tablespoons each of cilantro and scallions.
I can attest that this is a delicious dressing, and you’ll want to make this salad often. Substitute regular carrots and daikon if purple isn’t available.
Waldorf salad
Wash four apples of your choice. Dice, including skins and place in a bowl.
Add a stalk of chopped celery, 1/4 cup of raisins or dried cranberries, cherries (rehydrate if necessary).
Roughly chop 1/2 cup of toasted walnuts and add to the mix.
In a jar place 1/2 cup mayonnaise, adding enough milk and shake to make pourable.
Pour over fruits and vegetables and let marinate for an hour or so before serving. Alternately, add apple cider vinegar to the mayonnaise to loosen.

Roasted beets with maple and feta
Roast or boil three large beets. When cool enough to handle, rub off skins and dice to 1/2-inch pieces.
In a jar pour 3 tablespoons rice or white wine vinegar and 1/4 cup of olive oil. Add 3 tablespoons of maple syrup, salt to taste, 1/2 teaspoon of Dijon mustard.
Shake vigorously to emulsify. Pour over beets.
Add 1/4 cup of roughly chopped toasted walnuts and 1/2 cup of feta pieces. Mix gently and serve.
Black bean salad
(two servings)
15-ounce can black beans rinsed and drained
2/3 cup chopped red bell pepper
1/2 cup chopped sweet yellow onion
6-ounce jar of marinated artichoke hearts
2 tablespoons of fresh mild salsa
bunch of fresh arugula
2 ounces of crumbled, soft mild goat cheese (such as Montrachet)
Combine beans, bell pepper and onion in medium bowl. Stir in artichoke hearts with marinade. Add salsa. Season with salt and pepper.
Arrange arugula on two plates. Spoon bean salad atop arugula. Sprinkle goat cheese on top and serve.
Kathy’s pasta salad
7 ounces corkscrew macaroni
1 1/2 cups cubed provolone cheese
6 ounces of cubed salami (have deli cut thick slices to cube)
1 cup thinly sliced cauliflower
1 cup thinly sliced zucchini
1/2 cup chopped red pepper
1 small chopped onion
1/2 cup sliced black olives
1/4 cup shredded Parmesan cheese
2 small diced tomatoes
Dressing
1/2 cup olive oil
1/4 cup balsamic red wine vinegar
2 teaspoons minced garlic
1 inch of anchovy paste from tube
2 teaspoons dried basil
1 teaspoon of oregano
1 teaspoon of black pepper
Mix dressing one day ahead, shake and refrigerate.
Cook pasta according to directions and drain. Rinse to cool.
Toss pasta with all ingredients except tomatoes. Add the dressing saving a bit in jar. Refrigerate salad four to 24 hours. Before serving, toss with diced tomatoes and remaining dressing. Sprinkle with more Parmesan cheese.
This is just a small sampling of salads to eat with a spoon. You may find some of your own. A few of these would be good for carry-in suppers too. Hope you enjoy them.