When it comes to budgeting groceries, let’s be honest: veggies are often the first to get the boot.
Why? It’s simple math: they’re expensive and don’t offer a lot of Calories for what you pay. Unfortunately, this means some of the best foods for optimal health and a long life are getting shafted, and other foods are taking their place.
For instance, it’s really easy to grab a bag of potato chips and know you’re getting a lot of calories for only a few bucks, as a side to a sandwich or soup. Similarly, how simple is it to make endless amounts of spaghetti with bread as a side because everyone knows that a side salad won’t contribute nearly the same amount of calories as cheese bread will.
What a lot of people are beginning to practice is either nixing their salad dressing entirely, or putting it on the side. I’d like to suggest that, in keeping a balanced diet and being mindful of total Calories consumed, we can not only keep the dressing but increase the amount of it.
How?
This needs a separate lesson: not all fats are created equal. Fats are no longer considered “empty” or “non-nutritive calories”!
In short, the first step is to optimize your dressing with healthy fats and make your own. If the fat is part of the Mediterranean diet, it’s likely a good choice. We love to use extra virgin olive oil for many reasons, to name a few: with all of its polyphenols and healthy fats, it is good for the heart and the brain , as well as adds calories we need (step two: know your Calorie goal and choose the appropriate amount of oil).
Because olive oil is rich in healthy fats, it helps our bodies absorb the fat soluble vitamins like vitamin A, E and K that are in a lot of salad veggies. Did you know that, unlike wine that gets better with time, olive oil is best when its date is closest to matching the harvest date? In other words, choose an extra virgin olive oil that is fresh off the tree. Organic is ideal. We like California Olive Ranch brand for this very reason.
I’m here to propose an affordable solution to the problem of spendy side salads.
Forget about your traditional iceberg lettuce (probably the worst cost per Calorie veggie buy ever), and step with me into the world of colorful, nourishing and diverse produce.
First up! My favorite for a cheap n’ easy, makes plenty & just plain pretty salad: The Purple Salad.
It easily serves 6 people for less than 5 bucks, with a mouth-wateringly simple dressing that hides any real cabbage flavor.
This is my go-to for church picnics, friend potlucks, neighborhood bashes, whatever the mahoosive event is that <guaranteed> no one brings veggies to, and as the token Dietitian I feel responsible to save lives…but I ain’t gonna spend billions on all y’all.
You’ll notice I added apples to this recipe. That’s only because the jicama was tough and not its usual juicy self.
The apples worked as a fabulous sub.
I like cabbage. Sometimes I dare say I love it. The crunch for the cost is pretty amazing. Josh on the other hand does not. Good thing I found this out after I labored over the cutting board. HA! But really — he ate the whole thing and the word “amazing” came out of his purple mouth. Give it a try. Maybe downsize it in half if you’ve got big reserves, but I’m tellin’ ya.
$ – SAVVY: Cabbage is on the EWG’s “clean – 15” list, which means it is least likely to have pesticide residues and you can buy it inorganic for a lower cost. This is a weekly staple food for us: a nutrient rich, low cost, versatile vegetable.
Pairings: summertime – anything BBQ or grilled. Springtime – add chicken and rice and you’re done. Vegan? Try some tempeh! Autumn/Winter – sometimes I’m just done with roasts or roasted anything. So I make Purple Salad. Want a warm alternative? Steamed al-dente purple cabbage is super yummy with a balsamic glaze, and it’s low cost. Add goat cheese!
Purple Salad
Equipment
- cutting board, knife, measuring spoons, large bowl
Ingredients
- 2 lbs Red Cabbage (purple)
- 1 lbs Jicama
- 1 cup Cilantro (8 oz)
- 4 oz Goat Cheese (optional)
Dressing
- 4 tbsp Extra Virgin Olive Oil (we like California Olive Ranch)
- 2 tbsp Organic Balsamic Vinegar
- 1 Lime
Instructions
- Prep your cabbage: remove the outer leaves (wilted? cracked? brown? discard.) Wash the cabbage. Cut in half and begin to slice into long strips. Feel free to cut in half. Put these in a colander and rinse thoroughly and dry. Place in a large bowl.
- Prep your jicama: wash and scrub the outside. Slice the top and bottom root ends off and begin to cut and peel off the skin. Next, slice your jicama in half (short-wise) and then into medallions. Then, slice these in half and into 1/4" thick pieces. Add this to your cabbage.Alternatively, you could use a mandoline to finely slice them. You do you. Want it diced? Then do that.
- Prep your cilantro: thoroughly wash and pat dry. Mince or finely chop the cilantro. (I like to keep the stems, so I chop these too). Add this to your large bowl.
Dressing
- In a small bowl or mason jar (great for shaking up homemade dressing!), mix together your olive oil, fresh-squeezed lime juice, and balsamic vinegar. Add this to your salad and toss until coated. Enjoy!
- Optional: Crumble goat cheese on top. This salad is really wonderful without the cheese and (surprisingly), a lower cost per calorie without it!
Notes
- Jicama vs Apples: I cut open the saddest toughest jicama the other day and I just couldn’t bring myself to add it to my salad. Instead, I added apples, which gave the same juicy crunch and added sweetness to the flavor. Apples are a great alternative if you can’t find a good jicama!
Nutrition
Next up: Tangy Beet Salad.
This is so delicious I would make it every week. The only reason I don’t is because it’s the spendiest of my favorite side salads.
Here’s a little lettuce lesson on costs per Calorie for salad greens. (In order of lowest to highest cost per Calorie)*
Cabbage < Napa Cabbage < Spinach < Kale < Arugula < Mixed Greens < Romaine < Endives < Iceberg
*varies based on region, sales, store, type (organic vs inorganic), season and crop year.
I wanted a spicier flavor than spinach but without the hassle of preparing kale. So, I chose Arugula – an expensive food from a cost per Calorie basis (F grade) but a fair choice, I think, in the realm of salad greens – especially when you’re looking for pizzazz.
Also, when you mix this salad together, the arugula loses just enough of its bite to blend and soak up the other flavors. Kale on the other hand is pretty kale-ee regardless.
Favorite Pairings: burgers (bean or beef), any roasted meat dish, cooked tempeh, pasta.
I love this salad in all seasons. A warm version with steamed beets, wilted arugula and roasted shaved fennel topped with shaved apple and a goat cheese crumble is delicious. I might even add a few candied walnuts.
As a fabulous fancy side for a dinner party that will impress guests and not break the bank – give this one a go.
Tangy Beet Salad
Equipment
- small/medium pot with a lid, knife, cutting board, mandolin or sharp knife, peeler, stove, large serving bowl
Ingredients
- 1 lbs Organic Beets with beet greens
- ½ each Fennel Bulb Trader Joe's
- 1 each Organic Apple Fuji, or tangy
- 3 cups Organic Arugula packed
- 5 oz Goat Cheese crumbled
Dressing
- 3 tbsp Extra Virgin Olive Oil we like California Olive Ranch, organic
- 1 tbsp Organic Balsamic Vinegar or more to taste
- ½ each Lemon juiced and grated
Instructions
- Prepare the beets: Remove the greens – save them for "Speedy Chickpea Pasta". Slice the top stem and bottom root tail off of the beets.
- Wash the beets and place them in a medium sized pot, add water to just cover them. Bring the water to a boil, then cover with a lid and simmer for about 35-45 minutes until done.
- When the beets are finished cooking, drain them and run cold water over them. When they are cool enough to handle, remove and discard the skins (these should pull off easily). Cut the beets into about 6 wedges each and place in refrigerator to chill.
- Wait to prep the apple and fennel until the beets are cooling to avoid browning. Wash the apple and fennel. Trim and peel the fennel, cut it into quarters and remove the core.
- Using a mandolin (love) or sharp knife, slice the fennel thinly into shaved pieces. Place in a large salad bowl.
- Grate the outside of the washed lemon and add the grated rind. Then, cut the lemon and squeeze the juice over the fennel to coat.
- Quarter the apple and remove the core. Using a mandolin or sharp knife, slice the apple very thinly into shaved pieces (similar to the fennel). Add the apple to the fennel and be sure to coat it with lemon juice to avoid browning. note: Because the apple is softer and less fibrous than the fennel, you might be able to use a sharp vegetable peeler with the apple to get the same effect as a mandolin.
- Add the chilled beet wedges and toss together. Add the arugula and mix together thoroughly.
- Finally, add the goat cheese and olive oil – toss to coat.
- Optional: fresh herbs to add: lemon balm, basil, rosemary
Notes
- This salad is on the verge of earning a C grade because of cost per calorie but it’s nutrient rich.
- Removing the arugula drops the price to $7.10 for the recipe or $660 per month, but you lose that powerhouse green. Substituting Organic Spinach gives a total of $7.80 per recipe and $717/month.
Nutrition
Last but certainly not least is a cabbage-centered salad: my sweet and sassy slaw.
There’s a reason “The Colonel” still serves this iconic side — it’s an essential part of any real American’s cook book.
A couple quick derivations later and you get a more Mediterranean-style salad, nutritionally speaking, with a crowd-pleasing simple dressing. It showcases our favorite low-cost budget-saving vegetable – the cabbage – with a preparation method that saves time and reduces the fuss inherent in the slaw.
Favorite Pairings: anything grilled, topped with protein like tempeh, chicken or fish. Side? How about our Keto Bread-sticks!
The Slaw Salad
Equipment
- large bowl, knife, cutting board, spoon, measuring cup
Ingredients
- 0.9 lbs Green Cabbage
- .4 lbs Red Cabbage
- .4 lbs Organic Large Carrots
- 4 tbsp Red Wine Vinegar
- 2 tbsp Organic Whole Grain Mustard
- 1.5 tbsp Wild Local Honey
- 4 oz Extra Virgin Olive Oil We love California Olive Ranch
- 2 tsp Celery Seed
- 2 tsp Fresh Dill minced
- 2 tsp Fresh Chives minced
- 1 tsp Black Peppercorn fresh ground
Instructions
- Thinly slice the cabbage and cut to desired lengths – add to a large bowl.
- With a peeler, discard the outer layer of the carrots and then peel the rest of the carrot into the bowl.
- Dressing: In a small bowl, combine the vinegar, mustard, honey, olive oil, chopped chives, dill and spices. Add this dressing to the cabbage and carrots and mix together until everything is well coated.
- Chill for 30 minutes or serve immediately.
