Does the visual appeal of a salad influence which type we eat, the recipe we choose or how we would build one?
I’ve been curating hand-painted swatches and textile design inspiration this week and it got me thinking about colour design and food. Particularly salads because it’s the easiest dish to infuse with colour without even trying. It then led me to investigate food design as well as painting with vegetables dyes, sculpting with food, etc. It’s all over Pinterest – nothing new. Collecting, curating and ultimately editing my research prompted me to dig a little deeper.
What I paused to consider:
Does it really stop at pure colour design – creating a pretty dish just for the sake of it.
What about the ingredients?
What if we styled salads not only for presentatibility but also for nutrional appeal.
It doesn’t sound original – all salad recipes have some nutritional and health conscious intent buried within the recipe.
Kale Pepper Pesto Recipe and why it’s eczema-friendly.
What I wanted to know about styling salads:
Could we style a salad based on individual needs and culinary appeal – what if each salad satisfied a particular need, desire, taste, flavour craving, flavour combination craving for the individual? The nuances could become interesting.
I’m still thinking on it because the idea has many angles.
For now I’ll leave you with a curated list of what I see as versions of a styled salad in visual terms. Plus, a simple tool to introduce you to ‘styling’ a salad recipe built with your nutritional needs and cravings in mind. The idea is to come out with a salad combination of flavors and ingredients entirely tailored to how your mind works and in support of your eating habits. It won’t be a generic recipe, but a salad built and styled entirely by you.
10 Styled salads that make you think about visual appeal, taste, nutrition and eating habits.
Styled Beetroot Salad
Ever been put off by beetroot? Here are some key health benefits to help inspire and perhaps change your mind:
- Good for cardiovascular health
- Supports good digestion
- Excellent for endurance sport – the nitrates can improve how muscles use oxygen.
- Has anti-inflammatory properties
TIP: How to select fresh vegetable
Summer Garden Salad with Raspberries
You don’t expect to find raspberries mixed with baby spinach, but this styled salad is not ‘thrown-together’. It’s nutritionally balanced across the spectrum. Take a look:
- High in dietary fibre to aid digestion
- High in antioxidants
- Rich in Vitamin C – great for an immunity boost
TIP: How to select fresh fruit
Red Cabbage and Berries Salad
Blueberries and blackberries make any dish look luxurious and beautiful. But they’re also each packed with potent nutritional value. For both, here’s what you need to know:
- Both are high in fibre
- High in antioxidants
- Both are said to contribute to supporting cardiovascular and cognitive function
- Blackberries are particular good for immune (Vitamin C) and digestive health
TIP: learn how to choose fruit correctly at the market
Radish carpaccio that is every bit a styled salad
If you’re not big on meat carpaccio, try this vegetarian version instead. And it’s packed with nutrients as well. Take a look:
- High in antioxidants (Vitamin C)
- Support healthy digestion
- Supports immune function (Vitamin C)
- Contains Potassium is which is well-known for helping to regulate blood pressure
TIP: how to choose fresh produce
A Vitamin C boost for all seasons
No points for guessing this one’s loaded with Vitamin C in the citrus. What about the Fennel?
- Contains dietary fibre
- Supports heart health with Potassium – regulates blood pressure
- Raw fennel is rich in water and low in calories
TIP: How to select fresh produce
A perfect garden salad – the way it should look
Now’s a good time to pay tribute to the humble tomato. You just expect it to be there, completing any salad ensemble with it’s essential umami flavour. For those you need a refresher, here’s why it’s good for you:
- They are well-known for lycopene, a carotenoid which is an antioxidant
- Contains Vitamin C – great for immunity
- Has beta-carotene which converts to Vitamin A – good for eye health
TIP: How to select fresh vegetables
Delicate radish, greens and avocado salad
This delicate salad made me think of the nature of skin and specifically Vitamin E found in Avocado. Here are the health benefits:
- Rich in oleic acid – good for normal skin function
- Contains Vitamin C – this produces Collagen (protein) which strengthens skin
- Has Vitamin E which helps protect against oxidative damage
TIP: How to select fresh produce
Pink Couscous Salad with Beets
Love the pink version. But, what are the nutritional benefits in it – is couscous gluten-free by any chance? Unlike it’s gluten-free alternative quinoa, couscous does contain it. But, there are other benefits you need to know about:
- It’s grain and rich in carbohydrates
- Contains Vitamin B – thiamine and niacin
- Does contain some plant-based protein, but no as much as chickpeas or eggs
- Contain fibre – good for digestive health
TIP: How to select fresh produce
Orange Citrus Salad for Breakfast, Brunch or Lunch
This salad is loaded with immune-boosting and antioxidant value:
- All that Vitamin C supports iron absorption (especially if you’re on iron supplements)
- Supports heart health
- Supports digestion
TIP: How to select fresh produce
Blackberry, Avo and Rocket Salad
Rocket (Arugula) adds taste and style to any salad. In fact, I’d swap out a regular green for rocket if I had to choose. That peppery taste gives any salad a kick without having to load up on extra dressing (especially if it comes out of a bottle – more on that in a later culinary nutrition post). Here’s what you need to know about this cruciferous veggie that only seems like decoration, yet it’s not:
- Just like Kale, it’s a good source of Vitamin K – good for bones as it contains calcium
- Contains Vitamin C – great for immunity
- High in antioxidants
- Supports healthy blood pressure – contains nitrates which relaxes blood vessels
TIP: How to select fresh produce
Conclusion: So what makes a salad ‘styled’?
Visually, the way it’s presented – it needs to make you stop to contemplate what’s in it. It needs to arrest you long enough to get curious. The best styled salads surprise and delight you. You don’t expect whole foods to look like a painting when assembled with curatorial intent. And you especially don’t expect fruits and vegetables to be anything other than foods we have to eat.
Styled salads transform the everyday, ordinary and often overlooked into something extra-ordinary, reinventing or simply refreshing it’s identity and nutritional meaning. Reminding us to enjoy cheap ingredients as they are available in an inspiring way.
Now, I know it can look like a lot of effort. Most people prep’ salads to ‘go’, ie. quick work lunch or fast salads after a too-long work day. But, take a cue from the idea that a styled salad is transforming something simple, cheap, overlooked, or even shunned into something you can and want to eat even in the form of a tiny bowl or side plate.
Don’t overthink it. Have fun with it. If you have zero time for creative hobbies after work – style a salad and play ‘art director’ at home.
If you liked this post, you’ll love this one as well as this salad customiser.
Disclaimer: The content of this article is not offered as professional medical advice. It is nutritional insight that should be followed with discretion and/or in consultation with your healthcare practitioner or physician as it pertains to your health and/or health conditions. Always consult your doctor before embarking on any dietary changes if you are suffering from chronic condition. Use the information provided at your sole discretion. See our Legal Policies for more details.
Feature photo image: Augustine Fou | Unsplash
