How to Make a Large Simple Iceberg Salad For One Person

Cutting Vegetables for a Salad 101:

When I was in college I practically lived on large salads every day because these are cost effective. However, this recipe is great for any single person who wants a healthy meal without having having any leftovers. From day to day I vary how I make my large salads, but for this demonstration I am using a few simple ingredients. The salad will be topped with an easy to make homemade salad dressing that is preservative free and very tasty. Please feel free to modify this recipe any way you like as I change the ingredients in my salads on a daily basis. Elaine's character on Seinfeld loved to eat big salads, so sometimes I always giggle and think about that episode as I am chopping up the vegetables and lettuce.

Cut the lettuce on a cutting board.
Cut the lettuce on a cutting board.

Step One:

I love both iceberg, romaine and other varieties, but for this demonstration I am using iceberg lettuce. Use any time of lettuce you wish, but I usually use iceberg lettuce as it stays fresh longer than other varieties. Even though iceberg lettuce has less nutritional value than other varieties such as romaine, it is low in calories at only ten calories per seventy-two gram serving. Iceberg lettuce was called Crisphead lettuce up until the 1920s when trains began to transport this variety to all part of the country. It was called "iceberg" because ice was used to keep it cool on its transit across the country. Also, iceberg lettuce contains small amounts of nutritients such as potassium, thiamin, iron, folate, and vitamin C. Iceberg lettuce is a low calorie food that will help to make you feel full so you will eat less as carbs, which is something I always need help with.

Take off the outer leaves and cut out the core of an iceberg head of lettuce. Place the head of lettuce in the collandar and run water through the hole in the center of the head, which is where the core used to be. Shake the collandar when finished rinsing to get rid of excess water and allow the head to drip dry for a second or two. If you accidentally get a little too much water on the head when washing this is okay because it helps to keep the lettuce fresh longer. Place the head of lettuce on the cutting board and chop it up finely or loosely, depending on the texture you prefer.

Step Two:

Chop up a stalk of celery on the cutting board. Celery is a nutrient rich and low calorie vegetable that contains ten calories per stalk. Celery is also contains a small amount of calcium, foliate, vitamin A, vitamin k, phosphorus, and potassium. Celery is not the most nutrient rich vegetable, but eating it in place of snacks and other treats can help cut calories from your diet. I love the crunch of celery and prefer to use it over croutons because it has fewer calories.

Step Three:

Slice the tomato on the chopping board. So far I have used one stalk of celery and now I am adding one tomato. The tomato pictured here is of the Roma variety and it contains approximately thirty-five calories. Roma tomatoes and tomatoes in general contain nutrients such as thiamine, phosphorus, vitamin A, vitamin, C, and of course fiber. Tomatoes originated in Central and South America and Spanish explorers at first believed these plants were a toxic member of the nightshade family. Eventually Spaniards and Italians overcame their fear of the tomato in the mid to late 1500's and it became a staple in the cuisine of both cultures. There are some studies that suggest that the lycopene levels in tomatoes by help to prevent ailments such as prostate cancer, but there will need to be more research to substantiate this finding. Tomatoes are a wonderful vegetables to use in salads and they taste very good too.

Chop a carrot on a cutting board.
Chop a carrot on a cutting board.

Step Four:

Chop a carrot and add any other vegetable you may like for the salad. There are fifty-two calories in one cup of finely chopped carrots, so carrots are a food you can snack on without worrying about your waistline. Carrots contain many beneficial photo-chemicals as evidenced by their bright skin. Carrots come in many colors ranging such as white, red, yellow, purple and orange, but the first orange carrot appeared until farmers bred the orange carrot in the sixteenth century. Japanese research has shown that carrots contain both beta carotene and alpha carotene, which help to prevent the onset of cancer.

Only a carrot, a stalk of celery, and a Roma tomato were used for this demonstration, but you can use as many or as few vegetables as you like. This salad will not contain a protein source, but this salad could become a complete meal by adding chicken, fish, or turkey in order to keep it light and healthy.

Making a Healthy and Perservative Free Salad Dressing

My dressing includes two tablespoons of olive oil, a sprinkling of garlic salt, a glove of garlic, and some Italian seasonings for taste. These are the steps I use when preparing my simple and tasty salad. Some may worry about using this much oil, but research has shown that olive oil is an acceptable part of a healthy diet. In Mediterranean and Middle Eastern cuisine olive oil is used, which is much more healthy the the margarine and hydrogenated oils found in many processed foods at the store.

Step One:

Pour approximately two tablespoon of oil in the blender.
Pour approximately two tablespoon of oil in the blender.

Step Two:

Add a clove of garlic to the blender.
Add a clove of garlic to the blender.

Step Three:

Add a small sprinkle of the garlic salt.  Whirl the ingredients around in the blender and then pour on top of the salad.
Add a small sprinkle of the garlic salt. Whirl the ingredients around in the blender and then pour on top of the salad.

Step Four:

Sprinkle parmasean on the top of the salad.  Low in fat and a good source of calcium.
Sprinkle parmasean on the top of the salad. Low in fat and a good source of calcium.

Enjoy!

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Comments 12 comments

Eileen Hughes profile image

Eileen Hughes 8 years ago from Northam Western Australia

That sounds very fresh and healthy. I would need a little chicken or something, Salad great but like my meat too.


SweetiePie profile image

SweetiePie 8 years ago from Southern California, USA Author

Thanks for commenting Eileen :). Salad with chicken or other meat makes it a complete meal, so that is a great way to eat salad.


SweetiePie profile image

SweetiePie 8 years ago from Southern California, USA Author

Thanks for commenting Decrescendo :). 


Sally's Trove profile image

Sally's Trove 8 years ago from Southeastern Pennsylvania

I'm glad you like iceberg lettuce. It fell out of favor after the leaf varieties became more available, and it is now associated with fast-food because of its keeping qualities. But it has a very distinctive taste, which I love.

After you core the head, you can use the running water to loosen the whole, large leaves so that each leaf comes away from the head all in one piece. I use these large leaves as the bowl for the salad, so when you eat your salad, you eat the bowl, too...hmmmm, I think you've inspired a hub, SweetiePie! I just got to thinking about the many uses I've put these leaves to.

I'm a big fan of salad-for-dinner, so thanks for the good tips!


SweetiePie profile image

SweetiePie 8 years ago from Southern California, USA Author

Thanks for your comments Sally and I like your tips about how to loosen the leaves to create a bowl, never knew about how to do that.  Honestly I just cut it up, but your suggestion is great and I want to try that!


Blogger Mom profile image

Blogger Mom 8 years ago from Northeast, US

I am also a fan of salads, as well as Elaine's Big Salad! LOL...

To save time, I usually buy the pre-washed lettuce. I love adding rinsed canned beans for extra protein. Love the hub! =)


SweetiePie profile image

SweetiePie 8 years ago from Southern California, USA Author

Thanks for the comments Blogger Mom!  I agree prewashed lettuce is a great time saver.  I also like the idea of adding canned means.


ahmu profile image

ahmu 8 years ago

nice comment u make .. i like salad soo much thanx for share the simple recipt of sallad thank u sweetie


tjmum profile image

tjmum 8 years ago from Isle of Wight

The best way to stop and iceberg from going brown when you cut it is to use a plastic knife. And I didn't know there were lots of different coloured carrots either. I love salad, just wish the weather would brighten up so I could have one without shivering


SweetiePie profile image

SweetiePie 8 years ago from Southern California, USA Author

The plastic knife is a great idea tjmum! Thanks for sharing.


vocalcoach profile image

vocalcoach 12 months ago from Nashville Tn.

You're a girl after my own heart (as they say.) I'd rather have a salad then most anything. I don't eat meat so your recipe is perfect for me. And thanks for including this healthy dressing. Will share, share, share.

Thanks SweetiePie.

Audrey


SweetiePie profile image

SweetiePie 12 months ago from Southern California, USA Author

Thanks, vocalcoach. I need make a yummy salad today. I have some great onions and olives to add. I am a vegan now, but was semi-vegetarian back when I wrote this. People think meat is the thing, but little do they know salad is where it is at :0.

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