What are salad greens?
Salad greens are leaf vegetables. They are also called leafy greens, vegetable greens or simply greens. Lucky for us, they are packed with nutrition, making them important parts of the human diet. Per Everyday Health, research demonstrates that leafy greens are a top source of dietary nitrates, compounds that deliver cardiovascular benefits. Danish researchers found that those who ate just one cup of nitrate-rich veggies a day had up to a 26 percent lower risk of heart disease per the European Journal of Epidemiology.
Should I buy organic?
Consumption of organically produced vegetables is generally preferred as they likely contain less chemical and pesticide residues. However, regardless of what you choose, organic or conventional, always thoroughly wash produce to remove germs and unwanted residues from surfaces before eating them. For information on buying organic, click here to learn more.
What are some favorite salad greens?
Lettuce is a basic salad green. It comes in different forms to include produce like arugula, spinach, kale, radicchio, romaine, watercress, and even herbs like parsley, cilantro and basil that can form the base of a salad.
Basic Salad Green Recipe
Salad base ingredients:
- Soft butterhead lettuce
- Crispy gem lettuce
- Colorful radicchio
- Fresh basil leaves
Or use your favorite combination of assorted greens instead.
Directions: Thoroughly wash and dry your salad base ingredients. Rip into bite-size pieces. Then, choose ONE dressing from below.
Simple lemon dressing
Ingredients:
- ½ lemon, juiced
- 1 tsp. lemon zest
- 5 Tablespoons of high-quality olive oil
- Salt & pepper to taste
Directions:
Put all dressing ingredients into a mason jar. Cover and shake until mixed. When dressing your salad, go light. Do not pour the dressing directly onto the salad greens, rather gradually and sparingly pour some dressing around the edge of the bowl. Toss the lettuce and taste. Doing it incrementally ensures that you do not overdress the salad.
Best overall tip: *Taste the dressing before using. If it is too sour, add a little sweetener such as a tiny sprinkling of sugar, agave, or honey to balance out the flavor.
Easy creamy vinaigrette dressing
- 2 Tablespoons of red wine vinegar
- 1 Tablespoon of creamy Dijon mustard
- 1 Tablespoon of cold water
- 5 Tablespoons of high-quality olive oil
- Salt & pepper to taste
Directions:
Put all dressing ingredients into a mason jar. Cover and shake until mixed. When dressing your salad, go light. Do not pour the dressing directly onto the salad, rather gradually and sparingly pour some dressing around the edge of the bowl. Toss the lettuce and taste. Doing it incrementally ensures that you do not overdress the salad.
Salad serving tip: To keep salad from wilting, dress it just before serving. Or, have guests add their own.
Optional:
Add your favorite topping(s) to your salad greens prior to serving. Or choose from our list below:
- Almonds
- Avocados
- Blueberries
- Craisins
- Crispy croutons
- Diced apples
- Dried cranberries
- Feta cheese
- Fresh herbs: dill, chives, mint, parsley, etc.
- Garbanzo beans
- Hardboiled eggs
- Olives
- Pepitas
- Pomegranate seeds
- Raisins
- Raspberries
- Sesame seeds
- Shaved Parmesan
- Sunflower seeds
- Tomatoes
- Walnuts
