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Salad Greens Galore

Jewel Osco Registered Dietitians

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Dec 13th, 2017

Are you sick of your boring old dinner salad? Liven up your next salad by adding different types of greens with a variety of textures, colors, and flavors that pack on the nutritional punch to any meal.

Arugula

A well-known staple to the Mediterranean cuisine, raw Arugula adds a bold peppery flavor to salads, sandwiches, pastas, and pizza. Arugula is an excellent source of vitamin K.

Butter

Also known as Bibb or Boston lettuce, this salad green has a slight sweet and buttery taste. Butter lettuce is an excellent source of vitamin A; good source of both vitamin C and folate. This salad green is most often eaten raw; holds up well as a “shell” for dishes like tacos or wraps in place of tortillas.

Kale

This cruciferous vegetable packs on the nutrients. Kale is an excellent source of vitamins A, C, and K.  Kale is also one of the vegetables that contain a good source of calcium. There are many varieties of kale, but look for small, tender, dark green leaves. Try adding raw kale to salads, sandwiches, and smoothies. Kale is also tasty braised or added to soups or stews.

Radicchio

Native to Italy, these tender, bright red or maroon leaves add a pop of color and bold flavor, and slightly bitter bite to any salad. Radicchio is an excellent source of vitamin K, a good source of Vitamin C and folate.  You can find radicchio in the Fresh Express Fancy Greens blend. See the Winter Salad with Roasted Artichoke recipe below that uses the Fancy Greens blend.

 

Romaine

Known as the preferred lettuce for Caesar salad, this crisp lettuce can add a lot of crunch to any salad. Most often consumed raw in salads or sandwiches, romaine is an excellent source of vitamin A; a good source of folate.

Spinach

Another nutrient dense green, Spinach is an excellent source of vitamins A, C and K, folate, potassium and fiber. Enjoy spinach raw in salads, sandwiches, or smoothies. Use spinach as a quick cooking side dish or added to soups or stews.

For more information and recipes for salad greens, visit FreshExpress.com.

Sources: Foodandnutrition.org, morematters.org, freshexpress.com

Samantha Woulfe, MS, RD,LDN

Winter Salad with Roasted Artichoke

Servings:4

Ingredients:

  • 1 bag Fresh Express Fancy Greens salad
  • 1 can artichoke hearts, quarter-cut packed in water, drained
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper to taste
  • 1/2 cup grape tomatoes
  • 1 cup raw brussel sprouts, thinly sliced (or you can substitute 1 cup raw cauliflower, chopped)
  • 1/4 cup feta cheese, crumbled

Instructions:

  • Place drained artichokes in a bowl and toss with the olive oil, salt and pepper.
  • Bake on a baking sheet at 350 degrees for 20 minutes.
  • Remove artichokes from oven and refrigerate for 20 minutes.
  • Place Fresh Express Fancy Greens salad in a serving dish and top with remaining ingredients.
  • Drizzle with dressing, and serve.

Dressing Ingredients:

  • 2 Tablespoons fresh lemon juice (approx 2 lemons)
  • 1/4 cup olive oil
  • 1 Tablespoon fresh oregano leaves, stemmed and finely chopped
  • 2 teaspoons fresh garlic, finely chopped
  • Salt and Pepper to taste

Dressing Instructions:

  • Blend all ingredients in a blender for 30 seconds.
  • Add salt and pepper to taste.

Nutritional Facts (per serving):

Calories: 282, Total Fat: 23 g, Saturated Fat: 4.5 g, Cholesterol: 8 mg, Sodium: 483 mg, Total Carbohydrate: 14 g, Fiber: 4 g, Protein: 8 g

Recipe courtesy of freshexpress.com

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