Tyler Florence talks about salads (tips and recipe included)

Hello from Napa Valley! I’ve been out here for the past few days covering a plant-based nutrition conference (expect related posts and recipes very soon). The timing for a meeting like this couldn’t be more perfect: Last week I discovered that May is National Salad Month. And conferences aren’t the only thing going on. Chef Tyler Florence, it turns out, has taken up the cause and is out promoting salad eating through an initiative he’s doing with Wish-Bone. Personally, I feel like I often suffer from salad overkill (putting way too many things in) or burnout (everything suddenly seems boring). Who better to turn to than this salad-loving chef, especially when he’s willing to share his all-time favorite easy, go-to salad recipe?

SG: I love the idea of “getting more” from my salad. How can I do that? Any unexpected or counterintuitive things?

TF: I’m not a nutritionist but I do know that fat soluble vitamins, such as A and E need some type of fat, like oil to be absorbed into your body. Salad dressings contain oils such as soybean, canola, and olive oil and these oils help better absorb A and E from salad, as compared to salad without dressing. Typically the darker the vegetable or fruit, the more antioxidants.

In terms of ingredients, you could get vitamin A from dark leafy greens, like spinach and romaine lettuce, tomatoes, carrots, peppers and broccoli are all good sources. Vitamin E you could add from nuts and seeds like almonds and hazelnuts, sunflower seed. Spinach, broccoli and tomatoes are also good vegetable sources of E.

SG: We’re all so busy, it’s easy to get stuck in food ruts. What are some novel spices, ingredients, or flavor combinations that can, well, shake up a salad a little?

TF: Nuts like pecans or cashews, coated in chili, sugar and salt and baked in the oven have a delicious crunch. I like to cook with what’s in front of me or in my refrigerator. In the winter, I love mustard greens and kales, tossed with balsamic dressing. In the summer, I love fresh sliced tomatoes with Italian dressing and fresh chives.

SG: This is one everybody’s always wanting to know. In addition to salads, as a chef, what do you do to stay at a healthy weight? Are there any healthful foods or ingredients that work especially well in your lifestyle?

TF: I’m careful about what I eat and I’m conscious about what I feed myself and my family. As far as exercise, we do things as a family such walking and biking and even playing the Wii with my young ones.

SG: Bringing it back to salads, what’s a good chef tip for making them? …And what’s something interesting (or goofy) you’ve recently learned about them?

TF: A great tip is to shop at a local farmer market for really fresh fruit and vegetables. Biting into a freshly-picked, locally-grown tomato or cucumber for the very first time can be a whole new experience.

An interesting thing I’ve learned is that 70 percent of Americans are not getting their recommended daily servings of vegetables. That’s not good. We should be eating more salads, adding flavor as needed. Also satiety-inducing ingredients, such as nuts or specialty cheeses.

****

Tyler Florence’s Grilled Tuna, Arugula, Fennel, Black-Eyed Peas And Tomato Salad Serves: 4
Preparation Time: 25 Minutes Cook Time: 5 Minutes

Ingredients
1/4 cup olive oil
2 thick cut tuna steaks (about 8 oz. ea.)
3/4 cup balsamic vinaigrette dressing, divided
4 to 6 heirloom tomatoes, cut into 1/4-inch-thick slices
3 cups canned black-eyed peas, rinsed and drained
1 small fennel bulb, trimmed and thinly sliced
4 cups baby arugula
4 to 6 sprigs chives, cut into 1-inch pieces
1 Tbsp. tarragon leaves

Preparation
*Drizzle olive oil on tuna and season with salt and pepper. Heat 12-inch skillet over high heat and cook tuna, turning once, 6 minutes or until seared on the outside and rare in the center. When tuna is almost done, brush with 1/4 cup balsamic vinaigrette dressing. Remove tuna from skillet and set aside.
*Arrange tomatoes on large platter in single layer. Combine black-eyed peas, fennel, arugula and remaining 1/2 cup dressing in large bowl.
*Arrange tuna on tomatoes, then top with salad mixture and drizzle, if desired, with additional Dressing. Garnish with chives and tarragon