Turn over a new salad leaf
- Shelby Tedrow OSU Extension Wayne County
- May 26, 2021
- 1089
Spring is in the air, and various colors of green are bursting into view. And for Ohioans, the first locally grown produce is appearing at markets. Create some spring salads with this bounty and bite into some of that delicious green. Here’s how:
Play with the leaves
There are so many leaves to choose from. Spinach and arugula are two of the earliest leafy greens that appear in local gardens and markets, followed by leaf lettuce in a variety of hues from light to dark green and red to almost purple. All colors of leaves provide a satisfying crunch, as well as vitamins K and C, beta carotene, potassium, and a bevy of phytonutrients and antioxidants. All are healthy choices. Choosing deeper colors boosts the amounts of vitamins and minerals and gives the most bang for your buck. Mixing in several different types of leafy greens increases the nutritional value of the salad bowl. Adding a handful of deeper-colored leaves or those with a zingier taste is a great way to introduce something new and different.
Make a rainbow
The abundance of essential nutrients in both fruits and vegetables helps protect us from some forms of cancer and reduces the risk of heart disease, stroke and other illnesses. Adding a variety of colors to your meals gives your body the greatest level of protection. Colorful salad ingredients to consider are as follows:
Green: asparagus, avocado, bell peppers, broccoli, cabbage, cucumber, grapes, kale, scallions and snow peas.
Red: beets, bell peppers, endive, radishes, strawberries and tomato.
Yellow/orange: bell peppers, carrots, corn, mango, oranges, peaches, roasted butternut squash or sweet potato.
Blue/purple: blackberries, blueberries, purple cabbage, grapes and plums.
White/brown: cauliflower, mushrooms, onions and potato.
Turn the salad into a meal
Toss in additional food groups to make your salad into a meal. Those leafy greens are in the vegetable group. Adding some colorful fruits such as berries or oranges helps turn the salad into a rainbow of health protection. Top the salad with some protein to boost it to meal level. Choose plant proteins, animal proteins or both. Aim for lean proteins like chicken and fish to trim calories and saturated fat. Layer on plant proteins like beans, nuts or seeds. Cooked whole grains such as brown rice, quinoa or barley add fiber and nutrients for salad staying power. And a sprinkle of low-fat cheese adds calcium and vitamin D from the dairy group. Using all five food groups covers your nutrient needs and helps protect your health.
Easy does it
Healthy eating can be quick and easy when you have a plan. Keep it simple and use ingredients on hand to be easy on the budget. Leftovers are a gold mine for tasty salad making. Check the refrigerator and add the tasty tidbits of fresh or canned fruit, leftover beans or meat, a spoonful of cooked whole wheat rotini and a sprinkle of cheese to your leafy greens. Viola! Lunch is served.
Dress it simply
Whisk up a simple salad dressing using healthier fats and less sodium and sugar than store-bought dressings. Combine two parts of vegetable oil with one part vinegar or 100% fruit juice (lemon or orange are tasty choices). Add-ins to flavor the dressing include garlic, herbs, pepper, mustard and salt.
Get everyone in the game
Help the kids plant some lettuce seeds in a pot of soil or a small garden area and watch them grow — fresh greens to enjoy. Even young children can help prepare salad ingredients by tearing up washed leafy salad greens, or put out a variety of ingredients and let each person choose their own salad fixings.
Spring into action
Watch for locally grown produce in the next months. Spinach, lettuce, asparagus, radishes and strawberries are all spring crops in North Central Ohio. Toss together a healthy salad and enjoy the taste of spring.
Sharon Rebmann is an OSU SNAP-Ed Program assistant and may be called at 330-264-8722.