A spring salad is the perfect way to incorporate seasonal produce into your diet and eat nutritiously. As the weather gets warmer, a crisp and cool spring salad may sound especially appealing, and there so many options to choose from!
What to Put in Your Spring Salad
Salads are incredibly versatile. You can eat them as snacks, appetizers or even main dishes. Adding a variety of nutritious ingredients will only give your body a greater variety of vitamins, minerals and other key nutrients.
- Dark Leafy Greens: Greens are good sources of folate, fiber, vitamin C and vitamin K. When choosing your greens, keep in mind that the darker varieties generally have more nutrition. Spinach and kale offer more nutrients than Iceberg lettuce, for example.
- A Variety of Veggies: Add a mix of carrots, cucumbers, bell peppers, mushrooms and tomatoes, just to name a few. Vegetables offer vitamins, minerals, fiber and many different and delicious tastes.
- Fruit: Sliced pears, strawberries, apples and blueberries pack an extra nutritious punch and can give your salad a pop of sweetness.
- Fats: Sliced avocados, a few olives or a sprinkling of nuts can provide your salad with healthy fats and different textures.
- Dressings: Low-calorie dressings can help you keep your salad on the lighter side. Oil and vinegar-based dressings generally have less calories and fat than thicker, creamier dressings like Ranch or Thousand Island. If you choose a full-fat dressing, use your fork to dip your salad in the dressing instead of drenching it all over.
- Protein: Turkey, chicken, steak or tuna are great additions to any salad. Each ounce of lean meat provides roughly seven grams of protein.
- Dairy and Eggs: A serving of cheese or a chopped hardboiled egg can also give your salad a protein boost.
Strawberry-Balsamic Spinach Salad with Chicken
Source: EatingWell.com
Ingredients:
- 2 cups quartered strawberries, divided
- 2 tablespoons balsamic vinegar
- ¼ teaspoon salt plus 1/8 teaspoon, divided
- ½ teaspoon ground pepper, divided
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon ketchup
- 1 tablespoon strawberry preserves
- 1 pound chicken
- 1 (5 ounce) package baby spinach
- ½ cup sliced almonds, toasted
- ½ cup crumbled feta cheese
- ½ cup torn fresh basil leaves
Directions:
Preheat grill to medium-high.
Combine 1 cup strawberries, balsamic vinegar and ¼ teaspoon each of salt and pepper in a blender. Blend until smooth. With the motor running, slowly drizzle in oil. Transfer ½ cup of the vinaigrette to a large bowl. Add ketchup and preserves to the blender and pulse until smooth.
Sprinkle chicken with the remaining 1/8 teaspoon salt and ¼ teaspoon pepper. Oil the grill rack. Grill the chicken until it releases easily, 1 to 2 minutes. Flip and baste with the BBQ sauce from the blender. Cook, flipping and basting every 15 seconds, until an instant-read thermometer inserted in the thickest part registers 165 degrees F, 3 to 4 minutes more. Transfer to a plate and let rest for 5 minutes.
Add spinach, almonds, feta, basil and the remaining 1 cup strawberries to the vinaigrette; toss to combine. Serve the salad topped with the chicken.
Chopped Salad with Shrimp, Blue Cheese and Bacon
Source: SkinnyTaste.com
Ingredients:
- 4 slices center cut bacon, chopped
- ½ pound peeled and deveined shrimp
- 2 cloves garlic, minced
- 4 ounce butter lettuce, minced
- 1 small corn on the cob, grilled and roasted
- 1 ounce blue cheese or gorgonzola
- ½ cup halved cherry tomatoes
- 2 ounces diced avocado
- 2 teaspoons olive oil
- Kosher salt and black pepper, to taste
Directions:
Heat a skillet over medium heat and add the bacon. Cook until crisp and the fat is rendered.
Transfer the bacon to a paper towel using a slotted spoon.
Remove all but 1 teaspoon of the bacon grease and discard the rest.
Add the shrimp and garlic to the skillet and cook for 3 minutes, until opaque. Remove and chop into bite-sized pieces.
To assemble the salad, divide between 2 plates or toss everything together in a large bowl.
Serve right away, drizzled with 1 teaspoon olive oil, salt and pepper over each salad.
Don’t delay! Have a salad today!
