Build a Better Salad!
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By Lisa Peterson
University of Illinois Extension: Nutrition and Wellness
Summer is the perfect time for fresh, local fruits and vegetables. But did you know that only 1 in 10 Americans eats the recommended 5 cups of fruits and veggies every day? One easy way to get more is by eating a salad!
Before you think salads are boring, think again. A salad doesn’t have to be just plain lettuce. While iceberg lettuce has folate (good for your heart) and vitamin A, it’s not as packed with nutrients as darker greens like spinach, arugula, or kale. Romaine lettuce, for example, has three times the vitamin C of iceberg!
Greens like spinach, kale, and arugula are great for your bones. They have calcium, magnesium, and vitamin K—nutrients that help keep bones strong. Spinach also has more iron, potassium, and magnesium than cabbage, lettuce, or broccoli. If you eat spinach, try adding foods with vitamin C, like oranges or strawberries, to help your body absorb the iron better. All leafy greens are low in calories, ranging from five to sixteen calories per cup.
Want to keep your salad safe from germs like E. coli? Always store greens in the fridge. Leafy greens like lettuce, spinach, and arugula last about a week. Kale can last up to five days, and cabbage can last two weeks. Store them in a plastic bag or container with a paper towel to help them stay fresh. Wash your greens before eating to remove bacteria—soaking in a vinegar-water mix can help, but it may leave a taste.
There are no rules for what goes in a salad, get creative! Add colorful veggies like peppers, radishes, or onions. Include fruits like berries, mandarin oranges, or pineapple. Want protein? Make it a meal and try chicken, steak, salmon, beans, or tofu. Whole grains like quinoa or rice add bulk, and cheese like feta or parmesan adds flavor!
Want to learn how to make tasty, healthy salads? Have questions about seed oils? Want to try and make a homemade dressing? Join our free Fresh and Flavorful Salads at Home workshop on June 20 from 11 am to 12 pm at the JCH Wellness Center. You don’t have to be a member. Sign up at the front desk!
