A Saladicious Start to Spring
Spring has sprung! Start the season out right by eating fruits and vegetables in some delicious salads. With a large variety of salad greens, fruits, and vegetables, there are endless combinations to be made. Each salad can offer different flavors as well as vitamins and minerals, phytochemicals, and fiber, which all support good health.
Make any meal “saladicious” by creating a salad with flavorful and nutritious mix-ins. Start with your salad greens, add fruits and vegetables, drizzle lightly with dressing, add a lean protein, and top it off with something new to create a unique meal.
Salad greens The darker and greener, the more nutritious! Darker salad greens are higher in vitamin A, vitamin K, vitamin C, folate, calcium, and manganese which help support eye health, healthy bones, and the immune system. Choosing darker salad greens is an easy way to create a more nutritious salad that also offers more flavor.
Dietitian Tip: Since darker greens have a stronger flavor, try mixing in romaine lettuce with darker greens to lessen the flavor intensity while still boosting the nutrition content of the salad.
Kale is one of the most nutritious greens and a great start to a saladicous salad. Kale has curly leaves and can be purchased as a bunch; it is also available in bagged salads which requires no extra preparation. If purchasing a bunch, rip the leaves from the stalk and wash under cold water. The stalk can be discarded and the leaves torn into bite-sized pieces.
Fruit and vegetables Add a variety of fruits and vegetables for extra color, texture, and nutrients.
Dressing A light drizzle or side of dressing will add just the right amount of flavor. For portion control, measure the salad dressing according to the serving size or dip the fork into the dressing, then pick up the salad. In addition to adding flavor, salad dressing can also help increase the absorption of fat-soluble nutrients. Just beware of the calorie and fat content in those creamy dressings!
Protein Feel full for longer by adding in a lean protein such as tuna, chicken, or hard-boiled eggs.
Top it off Add a fun, new, ingredient to finish off your saladicious meal.
Whether staying in or on-the-go, a saladicious meal is pleasing, easy to prepare, and a good way to eat more fruits and vegetables!
Saladicous Examples
Salad Green
Fruit or Vegetables
Dressing
Protein
Top if off!
Kale
Bell pepper strips
Plain Greek yogurt
Seasoned ground meat
Black beans
Spinach
Mandarin oranges
Sesame vinaigrette
Canned salmon
Lo mein noodles
Arugula
Pear slices
Olive oil and red wine vinegar
Crumbled blue cheese
Pecans and
pomegranate arils
Romaine
Grape tomatoes
Light Caesar
Grilled chicken breast
Parmesan cheese
Red Leaf Lettuce
Strawberry slices
Balsamic vinaigrette
Grilled turkey breast
Crumbled feta cheese
Green Leaf Lettuce
Marinated mushrooms
Italian Salami Olives
Butter Lettuce
Shredded carrots
Light Ranch
Sliced hard-boiled egg
Whole wheat croutons
Massaged Kale Salad
Serves 6 (about 2 cups each)
Here a pungent garlicky dressing is infused into kale by massaging the greens and the dressing together with your hands. Any type of kale will work in this recipe, just remember to remove the tough stems before you start!
All you need:
2 bunches kale
1/2 cup freshly grated Parmesan cheese
1/3 cup Hy-Vee Select extra-virgin olive oil
1/4 cup Hy-Vee lemon juice
3 large cloves garlic, minced
1 tablespoon reduced-sodium soy sauce
1 minced anchovy fillet or 1/2 teaspoon anchovy paste (optional)
1/2 teaspoon Hy-Vee freshly ground pepper
1/4 teaspoon Hy-Vee salt
All you do:
1. Strip leaves from the stems (discard stems). Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl.
2. Add Parmesan, oil, lemon juice, garlic, soy sauce, anchovy (if using), pepper and salt. With clean hands, firmly massage and crush the greens to work in the flavoring. Stop when the volume of greens is reduced by about half. The greens should look a little darker and somewhat shiny.
3. Taste and adjust seasoning with more Parmesan, lemon juice, garlic, soy sauce and/or pepper, if desired.
Nutrition facts per serving: 185 calories, 15g fat, 3g saturated fat, 6mg cholesterol, 321mg sodium, 9g carbohydrate, 2g fiber, 5g protein.
Daily values: 234% vitamin A, 159% vitamin C, 18% calcium.
Source: adapted from Eating Well, Inc.
The information is not intended as medical advice.
Please consult a medical professional for individual advice.
ura Schmidt is a registered dietitian representing Hy-Vee as a nutrition expert promoting healthy eating throughout the community.