How to Make the Perfect Lunchtime Salad

During this transitional period in my life, I have been reminded of one particular luxury that full-time schooling or employment usually precludes: a relaxing lunch hour. With no classes or meetings sandwiching - forgive the pun - my midday meal, a freshly prepared salad has become standard. No squishy sandwich of cold cuts, no waxy red apple, no particleboard energy bars inhaled with urgency. I know I'll return to that mode of eating soon enough, so until then, why not enjoy a nutritious, delicious salad? Here's how to construct the perfect salad:

For the perfect lunchtime salad, always begin with crisp greens. I like a mix of Romaine and iceberg lettuce, perhaps with arugula - a spicier green - thrown in for added nuance. Greens should be washed and rinsed, preferably in a salad spinner, and then refrigerated to ensure perfect crunch.

Next, the vegetables. Vegetable choices often depend on season, availability, and price, but I do rely on a stable of favorites. While salad cucumbers are slightly cheaper, often priced at three cucumbers for a dollar at my local store, the English cucumbers, which are slender and sealed in plastic, are more delicate in texture and, in my mind, more flavorful. Slice them thinly, and then add chopped carrots and raw peppers. I waffle on the issue of whether or not to add onions. On the one hand, onions are delicious, crunchy, and known for their health benefits - hey, they help prevent cardiovascular disease! - but their contribution to the halitosis problem, particularly at midday, makes me wary of including them in my salad. If you have an important meeting/date/appointment later in the day, you might want to leave your onion in the bin.

Tomatoes can make or break a salad. There is nothing more unpalatable than a mealy tomato. During the winter months, when prices are higher and the quality is suspect, test out different types before committing to a bag of six Romas, only to discover that they all taste terrible. During the summer months, buy local!

Now that you've built a colorful nest of nutrients, it's time to add the protein (and fat). Lately, I've been favoring goat cheese for its creaminess and lower fat content. One serving of Silver Goat, priced at a reasonable $4 at Trader Joe's, will only cost you seventy calories and about five grams of fat. While at Trader Joe's, pick up a bag of frozen Turkey Meatballs. Two Meatballs are satisfyingly meaty and salty, and contain just 100 calories. It is much easier to heap on the portions when using cold-cuts as your animal protein, whereas with the meatballs, the portions are predetermined.

Dress the salad as you please. I've favored Trader Joe's Peanut dressing, with a few dollops of Greek yogurt for added creaminess. The base flavors in this salad are mild enough that most any dressing would work.