How to spice up your spring salad

How to spice up your spring salad

(HealthDay)—You already know that iceberg lettuce is low on taste and nutrients, but even the best greens can use a punch of flavor to keep your taste buds interested. Here are two ways to enjoy spring greens.

Peppery arugula is full of flavor and super low in calories, and it makes a great base for a zesty salad. One of the first greens to appear each spring, arugula pairs well with berries, making this strawberry the perfect complement to its spiciness.

Arugula With Strawberry Pepper Dressing

  • 1/2 cup strawberries
  • 2 tablespoons
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon honey
  • 1/2 teaspoon each salt and freshly ground
  • 6 cups arugula
  • 4 artichoke hearts, sliced thin
  • 4 small shallots, sliced thin

Place the strawberries, olive oil, balsamic vinegar, honey, salt and black pepper in a blender. Process until smooth. Divide the arugula among four plates and top with equal amounts of sliced artichoke hearts and shallots. Drizzle with dressing and serve immediately.

Yield: 4 servings

For more salad variety, step up to mesclun, a mix of baby greens like romaine, kale, beet greens and spinach—all bursting with vitamins and minerals. This blueberry balsamic dressing imparts a sweet flavor and an antioxidant boost while fresh goat cheese adds protein and richness.

Mesclun Salad With Honey Blueberry Dressing

  • 1/4 cup fresh or frozen blueberries
  • 2 tablespoons olive oil
  • 2 tablespoons vinegar
  • 1 tablespoon honey
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons cold water
  • 4 cups mesclun salad greens
  • 1/2 red onion, thinly sliced
  • 2 tablespoons walnuts
  • 2 ounces fresh goat cheese

Place blueberries, olive oil, vinegar, , salt, black pepper and water in a blender. Process until smooth. Divide the greens between two plates and top with equal amounts of walnuts, sliced onion and goat cheese. Drizzle with dressing and serve immediately.

Yield: 2 servings


Explore further

How to choose the right cooking oils

More information: Harvard Health has more on choosing salad greens and their nutritional profile.

Copyright © 2019 HealthDay. All rights reserved.

Citation: How to spice up your spring salad (2019, March 20) retrieved 15 July 2019 from https://medicalxpress.com/news/2019-03-spice-salad.html
This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no part may be reproduced without the written permission. The content is provided for information purposes only.
3 shares

Feedback to editors

User comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more