There are so many varied and wonderful salads to try, that you might be surprised to learn that there are just four types of salad — tossed, composed, bound, and farinaceous. In today’s post, we’ll take a look at two of the four basic types of salads and also share some healthy lunch ideas that you can try at home or during your next visit to Greenspot. Be sure to stop by either of our two locations in San Diego to enjoy fresh, real food.

Tossed Salads

Tossed salads are perhaps the most common salad, and are exactly what the name implies — salads that are tossed together. Two of the most common examples of tossed salads are Caesar salad and green salads. One of our favorite tossed salads is the Classic Tossed Salad. You will definitely want to try this recipe the next time you visit our salad buffet!

Classic Tossed Salad

  • Blanched, slivered almonds
  • Sesame seeds
  • Romaine lettuce
  • Red leaf lettuce
  • Crumbled feta cheese
  • Black olives
  • Cherry tomatoes
  • Red onion slices
  • Fresh mushrooms
  • Romano cheese
  • Dressing of your choice (Italian recommended)

The amount of each ingredient depends on your personal preferences. Toss all ingredients together, but be sure to add the dressing at the last minute so that it does not cause the salad ingredients to wilt or become soggy.

Composed Salads

Composed salads are the ones that are so skillfully built, you almost hate to dig in and mix up the ingredients. A classic example, which you have probably enjoyed a number of times, is the Cobb salad. In today’s post, however, we want to share another favorite of ours — Mediterranean chicken salad.

Composed Mediterranean Chicken Salad

  • EVOO (extra-virgin olive oil)
  • Red wine vinegar
  • Fresh flat-leaf parsley
  • Garlic
  • Salt and pepper
  • Chicken thighs
  • Fresh-squeezed lemon juice
  • Eggplant
  • Haloumi cheese
  • Romaine
  • Persian cucumbers
  • Roasted red peppers
  1. To prepare the vinaigrette, whisk the oil, vinegar, parsley, garlic, salt, and pepper together.
  2. Toss the chicken with olive oil and lemon juice and sprinkle with salt and pepper. Brush both sides of the eggplant with olive oil, and salt and pepper to taste.
  3. Grill the chicken, eggplant, and haloumi. The chicken skin should be crisp and lightly charred after about 12 minutes. Grill the eggplant for about 10 minutes or until it is tender and lightly charred on both sides. The cheese will take the least amount of time and should be soft and lightly grilled in about five minutes.
  4. Build your salad with the romaine on the bottom of the bowl or plate, and then add small, decorative mounds of the chicken, eggplant, haloumi, cucumbers, and peppers. Drizzle the vinaigrette and enjoy!

At Greenspot Salad Company in San Diego, we are all about providing only the freshest ingredients to our customers because we believe in the value of real food. We hope you enjoyed today’s post about two of the main types of salad. Be sure to check back for our follow-up post on the two other types of salad. Whether you want to try out these recipes on your next visit or not, we are happy to help you put together an old classic or a new favorite. Join us in San Diego and enjoy food that is delicious, convenient, and healthy!