National Salad Month: Iceberg Will be Green With Envy!

With the warmer weather upon us and everything looking greener, it only makes sense that May is National Salad Month!  What better way to take advantage of your garden or local farmer’s market than with a great, refreshing salad?!

Salads are a such an easy way to get a serving or two of veggies in, but don’t get stuck in a rut by limiting yourself to the same-old boring chef’s salad.  Did you know that iceberg lettuce, a staple in the chef salad, is almost all water and basically void of any nutrients?  Shockingly, iceberg lettuce is one of the most commonly consumed vegetables right up there with the potato (i.e. french fry)!

Freshening up your salad routine can be as easy as swapping out your greens.  Choosing one of these darker, leafier greens over iceberg will provide you with vitamins A, C and K as well as potassium, calcium, iron and fiber!  Not to mention, these greens each have a distinct flavor and can add a little more depth to your salad. 

Not sure where to begin?  Here are a few of my favorite salad greens with links to some delicious recipes:

Kale

1.       Kale – This “superfood” has gained extreme popularity over the last few years amongst foodies and dietitians alike!  The taste is mild although slightly bitter and has some hints of cabbage.  The leaves are broad and ruffled and can range in color from deep green to purple.  Here is an easy kale salad starter recipe that you can add your favorite ingredients to.



Cabbage

2.       Cabbage – Although most known for its use in coleslaw, cabbage is also a great green for a traditional salad.  Varieties include green and red (purple) and have a slightly bitter or sharp taste.  The leaves should be crisp and crunchy.  Explore cabbage with this beautiful salad recipe.

Arugula

3.       Arugula – Often used in a mix of greens (mesculin), arugula adds texture and flavor to any salad.  Its leaves are dark green and tender and taste spicy or mustard-like.  Check out this recipe for a simple, refreshing arugula salad.



Spinach



4.       Spinach – Most commonly eaten cooked, spinach is also great raw.  I love using baby spinach leaves as the starter green for my salads.  The leaves are usually smooth, green and tender and taste slightly bitter.  Because of its bitterness its often paired with sweet strawberries as in this yummy salad.

Remember to keep your salad healthy by avoiding large amounts of dairy, croutons or cream-based dressings. Instead, dress your salads with nuts and seeds, vegetables, fruits and berries and lean protein. And choosing an olive-oil or vinegar based dressing will help you save on saturated fat and calories!

So whether you find them at the grocery store, the farmer’s market or even your own backyard, I hope this guide inspires you to try and boost your salad with some of these nutritious greens!   

Healthfully Yours,

Meghan