Now, y'all knows that fresh veggies is mighty good fer ya and gives ya lots o' energy. Why, did you know vegetables has a heap o' them good things called antioxidants? Well, they do, they surely do.

So, darlin's, now's a mighty good time ta start puttin' more veggies on yer plate an' there's nothin' better 'n' a giant-size salad packed with a heap o' good fixin's. An' there's so many deeelicious choices, why, you won't never git bored while packin' in the good eats.

SALAD BAR
If'n yer family likes ta pick an' choose what goes into the salad, why jes make yer salad like a great big family salad bar--they's lots o' fun an' when everbody gits going on the passin' round, even the picky ones will try a tidbit o' this an' that they usually won't touch at other times.

GREENS
My salad starts out with a nice heap o' lettuce an' other greens, 'cause them greens is good fer gittin' our calcium and them B vitamins an' somethin' called phytochemicals that's supposed ta be important to yer body.

Now there's times when a nice perky head o' lettuce costs near an arm an' a leg, but that's in winter when it's harder ta come by lettuce that's affordable. Now, lettuce prices is comin' down, an' with careful shoppin' you kin find lettuce fer 'bout a dollar a head--sometimes a tad less an' sometimes a tad more. I make sure I have at least two kinds o' lettuce in the fridge all the time.

CABBAGE AND ROOT VEGETABLES
An' cabbage is dirt cheap this time o' year an so's carrots an' kale, so all them go into the salad. Now if'n yer lucky 'nuff to live anywhere near a Chinese, Japanese, Thai, Korean, Hispanic, or Middle Eastern market that sells produce, you kin find mighty good prices on them fresh veggies an' fruits all the time.

Even tho' I'm not really much of a city woman, I discovered the city gives me plenty opportunities to find veggies anybody kin afford. Then I git out my best knife an' start a-choppin' any veggies I kin git my hands on.

BEANS AND LENTILS
Yer probably wonderin' how I kin make a hearty dinner outta nothin' but veggies! Well, my salad is a tad more 'n' jes veggies. Usually I have a pot o' beans or lentils all cooked up in the fridge, but when I don't, I do keep canned beans on hand. Beans is the fixin's what gives that salad its stick-to-the-ribs feelin'.

STEAMED & ROASTED VEGETABLES
An' sometimes, I have steamed veggies on hand--they goes inta the salad too. Sometimes I even roast up some veggies an' fresh corn on the cob, too. I do love them cooked veggies put together with a pile o' fresh greens an' plenty o' crunchy veggies.

TOFU
When I have some extra-firm tofu on hand, that goes right inter my salad. Here's how I make that tofu taste mighty fine: First, I cut the tofu inter little 1/2-inch cubes an' cook that up in a tablespoon or two o' soy sauce with couple tablespoons lemon juice in my nice deep skillet over a good hot fire til they's nice an brown. Now, mind, y'all have to stir an' stir that pot til them little tofu chunks is dry. Then keep yer stirrin' 'til they's a golden brown.

NUTS
Awhile back I got ta likin' nuts a whole lot. Now, I knows them nuts is not thrifty, but when I got a little extra ta spare, I like ta buy a pound o' walnuts, or almonds, or pistachios, or hazelnuts. Here's how I make 'em go a long way: I take jes a handful an' roast 'em up in the oven at 350 degrees fer 'bout 8 to 10 minutes. Let 'em cool real good before puttin' 'em in the salad.

HERBS
Now, here's somethin' most folks never think 'bout--an' that's fresh herbs that gives the salad that l'il ole somethin' speshul. Why, they perks up that salad with nothin' more'n a handful.

GRAINS
When ya got them leftovers o' cooked up brown rice, barley, and what not, just bring 'em ta the table an' serve 'em up with the salad. There's plenty o' fiber in them good grains an' that's mighty important ta keep ya movin' good 'n' regular--if'n ya take my meanin'.

WHOLE GRAIN BREAD AND DRESSING
Ain't nothin' better 'n a nice healthy piece o' whole grain bread ta go with yer salad. Now, make sure yer bread is really whole grain. Why, it tells ya right on the label. Now, if the package says enriched wheat flour, why, that ain't no whole grain. It's got ta say the word whole. Pour a tad o' nice low-fat dressin' on yer salad, an' yer all set fer good eatiin' dirt cheap.

HERE'S A LISTIN' O MY FAVORITE SALAD FIXINS':

Raw Vegetables

Anise
Avocados (when they's affordable)
Beets
Bell peppers (red, yellow, green, orange)
Bok choy cabbage
Carrots
Celery
Collards
Green cabbage
Green onions (the white an' green part)
Jicama
Kale
Mushrooms (when they's on sale)
Mustard greens
Radishes
Red cabbage
Red leaf lettuce'
Red onions
Romaine lettuce
Rutabagas
Tomatoes (when they's affordable)
Turnips
Watercress

Basil
Cilantro
Dill
Marjoram
Mint
Oregano
Parsley
Tarragon
Thyme

Beets
Bell peppers
Carrots
Eggplant
Garlic
Mushrooms
Onions
Potatoes
Rutabagas
Sweet Potatoes
Turnips
Winter squash
Zucchini

Asparagus
Broccoli
Carrots
Cauliflower
String beans
Zucchini

Black beans
Fava beans
Garbanzos
Kidney
Lentils
Limas
Pinto
White kidney

Barley
Brown Rice
Buckwheat
Oat Groats
Quinoa
Rye Berries
Spelt Berries
Whole Wheat
Wild Rice

Nowadays, Aunt Nettie just shakes her head and complains, "Nobody cooks anymore. They have no idea about puttin' a meal together." She's on a mission. She wants to help those younguns eat better so they can grow up healthy like her own eight kids.