Discovering Lettuce-Free Salads: A Journey to Healthier Eating

I’ve been relishing answering this question since I first received it as an A2A from one of my favorite posters whose posts consistently are candid, helpful, and generous and accentuated by very appealing food images. Over the years, my experience with salads has evolved significantly, especially when I embraced a fully vegan lifestyle in 1988, at the age of 24.

Origins of My Salad Evolution

I first became aware that salads could be something other than the traditional iceberg salads or other lettuce salads when I traveled in Europe after college. During that time, I was also increasing my vegetarianism to full veganism in my first year of law school. In Europe, I rarely saw a head of iceberg lettuce but instead, was introduced to a range of chicories such as radicchio and endive. These played a pivotal role in my salad journey. I instantly fell in love with their unique, slightly bitter taste.

Back in Atlanta, I was fortunate to have access to the DeKalb County Farmers Market, offering an array of vegetables and produce that I had never experienced in my Midwest home. Spinach, collard greens, kale, chard, and every variety of cabbage were available, each with their own nutritional benefits. This variety allowed me to meet my nutritional needs without relying only on iceberg lettuce.

Lifestyle Influences on Salad Crafting

After law school, I started working full-time and as a vegan attorney, my lunch choices were limited to what I could bring from home. This led to the development of a simple, non-lettuce salad that could stand the test of time without requiring a refrigerator. My favorite salad base included green apples, chopped cabbages, radicchio, chickpeas, ground black pepper, seasoned rice wine vinegar, and sometimes a low-fat organic vinaigrette. These ingredients were incredibly versatile and could be adjusted based on seasonal availability and personal preferences.

Evolution of Non-Salad Salads

Since those years in my late 20s and early 30s, particularly during the pandemic, my non-lettuce salads have evolved to include a variety of different leafy vegetables and other ingredients. One of my favorite salads starts with a cooked red cabbage and green apple base, topped with pickled red onions, pickled cucumbers, and chickpeas, seasoned with a lite vinaigrette. Another favorite includes arugula, a cruciferous vegetable, which I love for its peppery taste, complemented by halved grape or cherry tomatoes, cucumbers, mushrooms, and pickled beets.

A more recent discovery, which has become my current favorite, is a salad base of a blend of spinach, chard, and kale. This base is paired with radicchio, endive, and mushrooms, along with cucumbers, cherry and grape tomatoes, multicolor chopped celery, and radishes, pickled beets, beans (usually chickpeas or cannellini), and a healthy splash of Ken’s or Newman’s Own lite vinaigrette or sesame ginger dressing. The addition of peppers and snap peas during the pandemic brought an array of colors and flavors. I might also add chopped Tofurky peppered slices and/or chunks of Daiya cheddar cheese, depending on my mood and knife-cleaning habits.

Health Benefits of Non-Lettuce Salads

Most of my salads include at least two red color vegetables or fruits, like pickled beets, red radishes, radicchio, tomatoes, and red cabbage. Anthocyanins, a super-healthy antioxidant flavonoid, are associated with reducing blood pressure and cancer risks, and for men, prostate health. Anthocyanins are found in many other fruits and vegetables, such as red and purple berries, purple sweet potatoes, and red onion.

Enjoy the related pictures above, as they are recent pandemic-era salads that have been a joy to prepare and eat.

I hope this helps and appreciate the A2A.