Traditional recipes

Celebrate National Salad Month

Celebrate National Salad Month

Throughout the month of May, we're happy to be celebrating National Salad Month. As the weather gets warmer (at least here in Birmingham), salads become a natural part of this season's menu. With fresh produce in abundance, we're happy to get the creative juices flowing, once again, to combine unique ingredients for unbeatable combinations, atop tasty greens.

Starters, sides, and easy weeknight dinners: Savor a seriously tasty salad with all the flavors you love and the convenience you need. And for the vegetarians in our audience, we've rounded up our best vegetable and green salad recipes, as well as bean salads, potato salads, and let us not forget, pasta salads (a personal favorite for family cookouts and outdoor entertaining). There's a salad for everyone–even for little ones with pickier palates!

Eating healthy should still be delicious.

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So what better way to kick off the month than with a collection of chic and super-cute salad bowls and servers? Whether your style for decor is bohemian, classic, or trendy, we've rounded up some unique and colorful options to ensure that whatever salad you're serving is a focal point in your spread!


Delicious Recipes to Celebrate National Eat Your Vegetables Day

On June 17, 2021, Americans will celebrate National Eat Your Vegetables Day. This nutritious holiday falls right in the middle of National Fresh Fruit and Vegetables Month, making it an on-theme way to encourage people to eat a healthier, potentially meatless diet. There are many ways to celebrate this fairly unknown holiday, and most of them have to do with cooking, preparing, and eating a host of delicious vegetable-based dishes.


Celebrate National Salad Month - Recipes

Celebrate National Salad Month by building your favorite mixed green recipes

What better way to welcome homegrown veggies and herbs than to create beautiful and fresh salads perfect for taking on-the-go? Celebrate National Salad Month by building your favorite mixed green recipes using garden fresh ingredients packed in classic Ball Canning jars. Not only do they look great and make transportation easy, layering mason jar salads also keeps the ingredients separate until you are ready to mix and eat!

Enjoy a little Mediterranean inspiration with this chickpea salad featuring refreshing cucumber, crisp bell pepper, fresh parsley, lemon and garlic. The creamy Greek yogurt dressing is guilt-free and will have you craving lunchtime. Top with grilled chicken or fish to make this an even heartier meal.

This simple but flavor-packed salad involves fresh ingredients that you may already have growing in your garden. If not, your local farmers’ market is also a great choice. We love the idea of mixing fresh pear with red onion, spinach and quinoa. Don’t forget the pecans for an added crunch!

From corn and cucumber to cilantro and limes, when these ingredients combine at the peak of freshness, the result is absolutely delicious! Protein from the black beans will give you enough energy to power through the afternoon. We recommend adding a freshly diced jalapeño for the perfect extra kick!

Bright colors from the carrots, edamame and bell pepper make this salad really pop! The soba noodle base will soak up the spicy peanut dressing or you can shake your jar so that the rich flavor spreads throughout. Be sure to make extra - we’re think you’ll be craving leftovers again come dinner time


Keeping Seasonal Salads Healthy

Spring is in the air and fresh produce is hitting your market. What better way to kick-off National Salad Month than with your own seasonal creation? Check out our ideas for preparing your next mixed masterpiece.

Leafy greens are very low in calories and fat, but packed with fiber, antioxidants and other nutrients like folate and vitamin K. They also have the antioxidant lutein, which is good for your peepers. There are so many to choose from -- spinach, endive, mustard greens, frisee, arugula and umpteen lettuce varieties. Keep your eyes open at your farmer’s market -- you may even find specialty goodies like dandelion and beet greens. If you usually stick to spinach, romaine or iceberg lettuce (oh boy), be adventurous. Read up on online (or ask us) to learn what an unusual green pairs well with. Not all greens are best eaten raw, either -- some might be too bitter for you.

Of course, it would be a boring salad if it was just greens. Adding in multi-colored veggies -- tomatoes, beets, cauliflower or carrots -- increase the variety of vitamins and minerals. The more colorful, the better.

If you're an old-school salad fan, you might balk at adding fruits, but strawberries and kiwis can help compliment protein add-ins like turkey or chicken (more on those below). Mandarin oranges help sweeten more bitter greens like radicchio -- they also pair well with crumbly, robust cheeses like Gorgonzola and feta. Dried fruits (raisins, dried cranberries or apricots, especially) are good for just a little sweetened zing.

If you're serving a salad as your main course, you need to balance it with protein. Chicken, turkey, beef, eggs, fish and other seafood are some typical options. Small amounts of cheeses like feta, mozzarella and Parmesan help add flavor -- and some protein -- as well, but go easy (they're fatty).

Beans, peas, lentils and other legumes add extra protein without much fat and cholesterol -- plus, they can help you feel fuller longer. Pasta and grains like quinoa or buckwheat also have protein -- just mind the amounts. Aim for 1/2 cup cooked per serving.

And don’t forget nuts and seeds. Sunflower seeds are my favorite topping. These gems are protein-packed and contain healthy fats. I like the dense crunch they give my mix, but stick to a tablespoon per person.

Here's where most folks pile on the calories and fat. Are you a blue cheese lover? Well, a standard 2-tablespoon serving of that full-fat dressing can add as much as 151 calories and 16 grams of fat to your salad (that's 91% calories from fat). Yikes! And if you order salads in a restaurant, they often come pre-dressed -- or "pre-drenched."

Making your own dressing -- with an olive oil base -- is pretty simple and the smartest choice. Be careful, though 1 tablespoon of any oil is about 120 calories. Some recipes call for 2 tablespoons of oil per person, which throws an extra 240 calories into the equation. I analyze tons of recipes for Healthy Eats and only a handful of salads meet our nutrition guidelines -- mainly because most dressings call for too much oil. Your best bet is to stick with 1 tablespoon or less of oil per serving. My cohort Dana makes a super simple oil and vinegar dressing. It works well on a basic salad.

Many restaurant and fast-food salads are topped off with these toasted -- or fried -- bread cubes. That doesn't mean you should follow suit. A half-cup of plain croutons runs about 61 calories, and the flavored versions you might find at restaurants and grocery stores can be closer to 100 calories per half-cup. Because the croutons are often just made from plain white flour (and who knows what other additives), you're getting minimal nutrients for those 60-plus calories. If you do go for croutons, you may want to ditch that roll on the side, too.

Salad is a classic "healthy food" but, like I said, the wrong add-ons can quickly make it not-so good. Besides keeping dressing and oil under control, think about which foods give your salad the most flavors, and stick to them. Don't overdo it and mix everything in. You only need a small amount of high-flavored ingredients like cheeses or chicken. As long as you mind your portions, you should be in the clear.


Celebrate National Salad Month with B&W Greens

Since 1992, people across the country have been celebrating National Salad Month throughout the month of May to highlight the health benefits and endless flavor possibilities that salads have to offer.

Not only do salads serve as a delicious way to reach your daily recommended vegetable intake of 2-3 cups, but they are also versatile enough to feature unexpected flavor combinations that are sweet and savory and everything in between.

Here at B&W, we believe that the most important part of a salad starts with the base of greens that lay below all of the tasty ingredients on top. A great way to start your salad is to pick up some nutritional super leaves that will kickstart the flavors of the salad.

Watercress, arugula and spinach are all baby leaves that are packed with distinct flavors and serve as a refreshing boost to any salad. Not only are these greens delicious, but between the three of them boast a host of nutrients including iron, calcium, protein, and an infinite number of vitamins and minerals. Watercress specifically is measured as the most nutrient dense food by the Aggregate Nutrient Density Index, achieving a 1000 out of 1000 rating—so the next time you are planning a salad, be sure to consider using our leafy greens as the number one ingredient.

If you feel that you are stuck in a salad rut, uncover a slew of unique recipes on our website that feature everything from fruit, to fish to chicken and more atop our popular leaves. You won’t be disappointed! And continue to follow along on our social channels for our top salad recipe picks to celebrate this nutritious month!


Drinks

"Iced tea with orange and lemon slices is one of my favorite summer drinks," Martha Stewart says about this refreshingly citrusy drink.

The base of this comforting-yet-refreshing drink is black tea with spices like vanilla, cloves and cardamom added in. It's supposed to be super sweet and is served over a ton of ice, but by making it at home you can control the amount of sweetness as a chilled non-alcoholic treat for friends and family.

This vibrant, icy drink has a sweet flavor from the hibiscus flowers and a bit of pep from the ginger ale. You can garnish it with fresh mint leaves and lemon or add your own Fourth of July spin by tossing in some blackberries or blueberries.

Kick off your Independence Day gathering with a refreshing summer sip. This colorful lemonade-stand upgrade is sure to hit the spot.

Grilling the lemons for lemonade adds a subtle smokiness to the most summery of drinks, and the coconut cream adds a tropical taste. The two simple changes take this classic refresher to the next level.

This is a non-alcoholic take on a wine spritz. Grapefruit is always refreshing in a spritz and an extra dry ginger ale keeps the drink bright. The bitters ensure balance.

Kids may love juice boxes but by simply mixing your favorite berries and water in the blender, you can welcome the little ones at your Fourth of July bash with a fresh and nutritious treat.

A cold glass of lemonade is so refreshing on a hot summer day. My favorite recipes are full of lemon flavor. This one uses the fruit in three ways: its juice, fresh slices, and a syrup cooked with the rinds," says Martha Stewart.

Make a big pitcher of this light, fizzy and flavorful drink. The prep is easy with just three ingredients. Just pour them together and mix!

A handful of ingredients is all you need to make this delicious summer drink that's like a mint julep for the whole family to enjoy.


Celebrate National Salad Month with this yummy and healthy recipe

Beet and Grapefruit Salad recipe by The Trail to Health.

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This easy pineapple coleslaw is a fresh take on the traditional coleslaw recipe-it contains those familiar savory flavors plus a touch of sweetness thanks to the pineapple. If you prefer a more tart-tasting slaw, feel free to add an additional tablespoon of lemon juice. This recipe is part of our Juneteenth Family Cookout Menu.

This marinated salad is such a healthy way to enjoy those fresh summer veggies and can be easily customized. Try adding in some fresh herbs or feta cheese for a little added flavor. You can also swap in seasoned pepper, which is amped up with additional seasonings, in place of the plain ground pepper for an additional flavor boost. This recipe is part of our Juneteenth Family Cookout Menu.


National Salad Month

May is National Salad Month! This month we celebrate all the healthy (and delicious) types of salads. Start with your favorite Foxy or Foxy Organic lettuce and read on to find yummy recipes! Make sure to share your photos with us by tagging @FoxyProduce on Facebook, Instagram and Twitter. Happy #NationalSaladMonth!

Fruits and Veggies More Matters states, "A salad can be a nutrition powerhouse. To boost the nutrition of your salad, think about adding color and texture. Start with the greens and instead of using only iceberg lettuce, try missing in darker greens like spinach, kale or red leaf lettuce. Add your favorite veggies for flavor and crunch - cucumber, tomato, shredded carrot, radish, red onion and baby peas are a few options. Fruits add a sweetness to your salad. Try citrus fruit like Mandarin oranges or grapefruit or go with sliced strawberries or fresh raspberries as a topping. Don't forget the protein. Beans like garbanzo, black or pinto beans add protein, fiber and flavor to any salad. Low fat cheese or a lean meat like fish or chicken breast is also a great addition. Nuts and seeds also make a terrific topping, adding crunch and flavor."

You can find an array of salads, including the ones listed below, at foxy.com/recipes!

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KALE COBB SALAD

Kale Cobb Salad | Total 15 min | Makes 4 servings

Ingredients:

  • 1/4 cup crumbled blue cheese
  • 3 Tbsp fresh lemon juice
  • 2 Tbsp extra virgin olive oil
  • Kosher salt and pepper
  • 8 cups finely chopped kale leaves (stems removed)
  • 1 cup grape tomatoes, halved
  • 1 avocado, diced
  • 4 Eggland&rsquos Best eggs, hard boiled and quartered
  • 2 pieces uncured turkey bacon, cooked and chopped

Instructions:

  1. In a large bowl, combine cheese, lemon juice, oil, 1/4 tsp salt and 1/2 tsp pepper.
  2. Add kale and toss to coat. Fold in tomatoes and avocado. Divide among bowls along with eggs and sprinkle with bacon.

Recipe Notes: To save time, use Eggland&rsquos Best hard-cooked peeled eggs.

Diet Categories: gluten free, keto

Nutrition Information (1 salad): 280 calories, 22g total fat, 4.5g saturated fat, 0g trans fat, 195mg cholesterol, 400mg sodium, 12g carbohydrate, 5g fiber, 2g sugar, 0g added sugar, 14g protein, 10% vitamin D, 8% calcium, 10% iron, 10% potassium


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Photography by Tara Donne

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Photography by Armando Rafael

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Photography by Christopher Testani

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Watch the video: Celebrate National Salad Month with Salata Salad Kitchen (December 2021).