Salads make delicious summer meals. Ingredients used for the salad pictured above are: tuna, white beans, cucumber, avocado, escarole, tomatoes, boiled egg, olive oil, scallions, vinegar, mustard, salt.
That Nutrition Facts Panel pinned next to the salad set the portion as 3 cups because that’s about how much we eat for a dinner serving. Using FDA guidelines for determining “healthfulness”, I’ve highlighted the nutrient risks in red and the nutrient benefits in green.
HEALTHY – AS PER LABELED SERVING FOR 3 CUPS:
High Saturated Fat. Fatty Acid Ratio is favorable. High Sodium. High Potassium. Potassium to Sodium ratio is favorable. High Dietary Fiber. Fiber to Carbohydrate Ratio is favorable. 34 grams Protein. Good Source/High certain nutrients to encourage.
As you can see, nutrient risks and benefits are intertwined in complex patterns. Marketeers and Food Labelers earn their living by getting rid of the red. It’s not hard to do. Canola oil for olive oil. Tuna canned in water with no added salt. What’s more challenging is getting the flavor complex right.
Other models of healthy have been proposed like nonGMO, intermittent fasting, paleo, vegan. And of course degree of processing, a model popularized by Michael Pollan but based on a serious document published in 2009 entitled NOVA.
Here’s how my salad looks through the NOVA lens.
The beans, all the vegetables, and egg are minimally processed. Olive oil, vinegar, and salt are considered processed culinary ingredients. The canned tuna is processed and that little dash of Dijon mustard added to the vinaigrette is industrially formulated with two markers – citric acid and metabisulfite.
I appreciate the NOVA classification system but the approach has nothing to do with how I make my summer salads. I look for minimally processed quality ingredients because I value taste and flavor. The heirloom small white beans are home cooked in salted water because the flavor is more nuanced than any canned variety on the shelf. Robust escarole has more complex flavors and a crunchier leaf than commodity mesclun. The remaining vegetables each add different colors and textures. And I use 100% California extra virgin olive oil because well to be honest because I’m a Californian. Vinegar adds acid and salt accents the flavors already present in the bowl.
Each ingredient in the salad brings something special to the plate. The end result is a mixture of robust textures and complex flavors.