Spring Into Salad Season!

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Spring is officially here, and with that comes crisp green asparagus, peas that pop, ravishing radishes, and lettuces galore! In Georgia, spring also means warmer weather and students seeking ways to cool off.

Salads are the perfect warm weather food to cool you off while also being full of flavor and loaded with nutrients.

Salad Suggestions:

• Shop for produce that is in season – it will be cheaper AND more flavorful
• Limit high calorie toppings such as bacon bits and cheese to keep salads light and healthy
• Go heavy on the vegetables – vegetables are naturally low calorie, high fiber, and are full of vitamins and minerals which make these the healthiest toppings to include in a salad.
• When cooking at home, make your salad in a larger bowl than you think you need.
• Salad dressings can pack on the calories quickly. Drizzle half the normal amount of dressing and toss throughout the salad – a little goes a long way when you take the time to mix things up!

Add some lean protein to your salad to give it some extra punch:

•  Try roasted or grilled chicken or salmon
• Quinoa and tofu are great vegan options
• Add nuts like almonds, walnuts or pecans - just watch your portions!
• Beans and legumes like chickpeas or black beans  can be a great addition

Need ideas for recipes? Check out these great collections of spring salads:

Healthy Spring Salad Recipes - from Eating Well

Spring Salads Slideshow - from Bon Appetit

Spring Salad Slideshow - from Epicurious

And in case you missed the recipes from the bulletin board:

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 Green Salad with Strawberries & Goat Cheese

This lively salad captures the essence of early summer with ripe strawberries, chives and baby spinach. To make it a meal, top it with grilled chicken breast.

4 servings, about 1 1/2 cups each | Active Time: 20 minutes | Total Time: 20 minutes

 Ingredients

• 1 tablespoon pure maple syrup , or brown sugar
• 2 tablespoons red-wine vinegar
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon salt
• Freshly ground pepper , to taste
• 3 cups baby spinach
• 3 cups watercress, tough stems removed
• 2 1/2 cups sliced fresh strawberries , (about 12 ounces)
• 1/3 cup fresh chives, cut into 2-inch pieces
• 1/2 cup toasted chopped pecans , (see Tip)
• 1/4 cup crumbled goat cheese

Preparation

1. Whisk maple syrup (or brown sugar), vinegar, oil, salt and pepper in a large bowl. Add spinach, watercress, strawberries and chives; toss to coat. Divide the salad among 4 plates and top with pecans and goat cheese.

Tip: To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes.

From EatingWell:  http://www.eatingwell.com/recipes/green_salad_with_strawberries_goat_cheese.html

References:
https://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/How-to-Make-a-Hearty-Healthy-Salad_UCM_445183_Article.jsp
http://www.choosemyplate.gov/food-groups/protein-foods-tips.html