Start the new year right by eating fruit and vegetables in delicious salads. With a variety of salad greens and fruit and vegetables, there are endless combinations and each salad can offer different flavors and nutrients. Fruit and vegetables add vitamins, minerals, phytochemicals and fiber which support good health.
Make any meal “saladicious” by creating a salad with flavorful and nutritious mix-ins. Start with salad greens, add fruit and vegetables, drizzle lightly with dressing, add a lean protein, and top it off 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 romaine 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 the start to a saladicous salad. Kale has curly leaves and can be purchased as a bunch; it is now available in bagged salads so there is no added 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.
Try massaged kale: In large serving bowl, add one bunch of kale (washed, removed from stalks and torn into bite-sized pieces), the juice of a freshly squeezed lemon, a drizzle of olive oil and a small pinch of salt. Massage until the kale starts to soften, wilt and turn bright green, about one to two minutes.
Fruit or vegetables – Add fruit and vegetables for color, texture and extra nutrients.
Dressing – A light drizzle or side of dressing will add just the right amount of flavor. For portion control, measure the salad dressing or dip the fork into the dressing, then pick up the salad. In addition to adding flavor, salad dressing can increase the absorption of fat-soluble nutrients.
Protein – Feel fuller longer by adding a lean protein.
Top it off – Add a fun ingredient to finish the saladicious meal.
Whether staying in or on-the-go, a saladicious meal is pleasing, easy to prepare and a good way to eat fruit 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 | Caesar | Grilled chicken breast | Parmesan cheese |
| Red Leaf Lettuce | Strawberry slices | Balsamic vinaigrette | Grilled chicken breast | Crumbled feta cheese |
| Green Leaf Lettuce | Marinated mushrooms | Italian | Salami | Olives |
| Butter Lettuce | Shredded carrots | Ranch | Sliced hard-boiled egg | Whole wheat croutons |
Massaged Kale Salad
Serves 6 (about 2 cups each).
Active time: 30 minutes
Total time: 30 minutes
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
- Strip leaves from the stems (discard stems). Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl.
- 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.
- 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.
This information is not intended as medical advice. For individual medical advice, please contact a health care provider.
