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Spring Greens: Easy Ways to Make Salads Exciting

by | May 6, 2017 | Recipes

By DeDe Poynor, OSU Dietetic Intern, Oregon State University Dietetic Internship
What are spring greens? They are the tender leaves of loose leaf cabbages, lettuce and other greens that are picked shortly after sprouting.  Most common are the lettuces: red leaf, green leaf and romaine.  Also included are members of the beet family, such as beet leaves, chard, and spinach; and members of the mustard family, such as kale, mustard greens, and collard greens. Spring greens are available unpackaged and packaged depending on the type and the store. Often stores offer a packaged spring mix.
Spring greens are much more than the base of a salad or a platform for tasty dressings.  They are flavorful on their own and are full of vitamins and minerals. Different greens have different nutrients, so variety is important. For example, dark green and red tinted options are generally higher in phytonutrients and vitamin B6 while lighter colored greens tend to have more vitamin A and vitamin C. In addition to providing important nutrients, spring greens are naturally low in sodium, have no cholesterol, and are low in calories.
Not only are spring greens a healthy choice, they are easy to prepare and the options are endless. Next time you shop, step out of your lettuce routine and spend a few minutes to see what other greens are available.  When buying greens put them in plastic bags and make sure to keep them away from raw meats and poultry in your shopping cart and grocery bag.
Keep greens in the refrigerator until ready to use. Be sure to wash the leaves before using.  Separate the leaves and run cold water over them. You can also let the leaves soak in a bowl of cold water for a few minutes to help loosen sand and dirt. Using a paper towel to dry leaves is one option, but using a salad spinner makes the job easier. Simply place the wet leaves into the salad spinner and spin until most of the water is at the bottom. Smaller leaves may be ready to eat but large leaves may need to be chopped before serving.
Now to the fun part. Make spring greens into colorful salads with toppings and homemade dressings. Fruit and vegetable toppings can be fresh, canned (drained), frozen (thawed), or dried.  Protein toppings should be cooked, drained, shelled and even roasted. There is an endless variety of salad dressings for sale but you likely have all the ingredients you need to make your own. Save money and try making different dressings at home. Simply combine the ingredients and mix well before adding to your salad. See below for examples of toppings and some easy salad recipes with homemade dressings.
Vegetable and Fruit Toppers:

  • Peas
  • Carrots
  • Tomatoes
  • Broccoli
  • Bell Peppers
  • Fresh mushrooms
  • Onions
  • Oranges
  • Berries
  • Dried Cranberries
  • Apples
  • Pears
  • Raisins
  • Pomegranate Seeds

Protein Toppers:

  • Chicken/Turkey
  • Ham
  • Tuna/Salmon
  • Hard Boiled Egg
  • Cheeses (cheddar, feta, blue….)
  • Nuts (walnuts, almonds, hazelnuts….)
  • Sunflower Seeds
  • Sesame Seeds
  • Beans (kidney, garbanzo, black…)
  • Tofu

Spring Green Salad

Recipe Adapted From: FoodHero.org (http://foodhero.org/recipes/spring-green-salad)
TOPPINGS:
Peeled Orange Wedges (fresh or canned)
Strawberry Slices
Walnut Pieces
DRESSING (for two salads):
¼ teaspoon sugar
1 ½ teaspoons orange juice
¼ teaspoon lemon juice
¼ teaspoon vinegar
¼ teaspoon finely chopped onion
1 ½ teaspoons oil
 

Peas and Feta Salad

Recipe Adapted From: Jamie Oliver (http://www.foodnetwork.com/recipes/jamie-oliver/baby-spinach-fresh-pea-and-feta-cheese-salad)
TOPPINGS:
Peas (fresh, canned or frozen)
Crumbled Feta Cheese
DRESSING (for two salads):
1 tablespoon lemon juice
2 ½ tablespoons oil
½ teaspoon salt
½ teaspoon pepper
 

Honey Mustard Garden Salad

Recipe Adapted From: FoodHero.org (http://foodhero.org/recipes/honey-mustard-dressing)
TOPPINGS:
Chopped Tomato
Cucumber Slices
Sunflower Seeds (unshelled)
 
DRESSING (for two salads):
3 tablespoons of low-fat plain yogurt
3 teaspoons nonfat or 1% milk
1 teaspoon honey
¾ teaspoon mustard
 
 
 
Simple Caesar Salad
 
Recipe Adapted From: Eatingwell.com (http://www.eatingwell.com/recipe/249192/caesar-salad-dressing/)
 
TOPPINGS:
Chopped Cooked Chicken
Shredded Parmesan or Asiago Cheese
 
DRESSING (for two salads):
1 tablespoon of low-fat plain yogurt or reduced-fat mayonnaise
2 tablespoons lemon juice
1 teaspoon mustard
1 tablespoon oil
¼ teaspoon garlic powder
Salt and pepper to taste