When I was a kid, salad used to be chopped iceberg lettuce, tomatoes and cucumbers. I think there was more of a variety of bottled dressings then there were salads.

Don't misunderstand me, sometimes a big hunk of iceberg lettuce with blue cheese dressing is satisfying. Many very expensive restaurants pride themselves on their signature "wedge" salads and charge high prices for them.

But salads can be economical and good. Here are some salad tips as well as one of my favorite recipes:

Salad bases: To get the most nutrition out of your salad bowl, think dark leafy greens. Spinach, arugula, watercress, field greens, red leaf lettuce and chicory are excellent foundations. Try to combine different textures for a better mouth feel.

Pick a protein: Try adding hard-boiled eggs or cubes of tofu or tempeh, either right from the package or sautéed lightly in olive oil. Try baking or grilling them as well. Cheese, beans, veggies burgers, soy sausage or seitan products are great served warm over chilled salad greens.

Make a dressing: Skip the salad dressing aisle in the supermarket and make your own. It can be as simple as wonderful extra-virgin olive oil and a good-quality balsamic vinegar or lemon juice. Use sweeteners such as honey, maple syrup or fruit juice to tame the acidity. Use 2 to 3 parts oil to 1 part acid and you have a simple recipe for a vinaigrette.

Editor's note: Greek yogurt is a form of yogurt from which the whey has been drained to make a thicker, slightly more tart and tangy product. Find it on O'ahu at Whole Foods, Foodland or health food stores. For this recipe, be sure to get plain Greek yogurt (it also comes in honey and fig flavors).

FETA SPINACH SALAD WITH GREEK YOGURT HONEY RANCH DRESSING

Greek yogurt honey dressing: