A Saladicious Start to the New Year

Start the New Year right by eating fruit and vegetables in delicious salads.  Hy-Vee Registered Dietitian, Jen Haugen, will share how to create delicious and nutritious salads using a variety of greens, fruit and vegetables, dressings, proteins and other mix-ins to top the salad and make it unique.

  1. Start with dark greens, higher in vitamin A, K, C and folate.  Dietitian tip: Since darker greens have stronger flavor, try mixing romaine lettuce in with them to lessen the intensity. 
  2. Kale is one of the most nutritious greens and can be incorporated into every salad.
  3. Food tastes better when it looks appealing by adding color.  Fruit and vegetables add color and texture to make salads more pleasing to the eye.
  4. Salads can be simple side dish or main dish entrée by adding protein and whole grains.   
  5. Use NuValtm to select salad dressings.   Light salad dressings are oftentimes a better choice over fat-free salad dressings and just by comparing the NuValtm scores, it’s easy to pick the more nutritious choice.
Try massaged kale:
In large serving bowl, add one bunch of kale (washed, removed from stalks and torn into bite-sized pieces), the juice of a freshly squeezed lemon, a drizzle of olive oil and a small pinch of salt. Massage until the kale starts to soften, wilt and turn bright green, about one to two minutes.


Saladicous Examples

Salad Green Fruit or Vegetables Dressing Protein Top if off!
Kale Bell pepper strips Plain Greek yogurt Seasoned ground meat Black beans
Spinach Mandarin oranges Sesame vinaigrette Canned salmon Lo mein noodles
Arugula Pear slices Olive oil and red wine vinegar Crumbled blue cheese Pecans and pomegranate arils
Romaine Grape tomatoes Caesar Grilled chicken breast Parmesan cheese
Red Leaf Lettuce Strawberry slices Balsamic vinaigrette Grilled chicken breast Crumbled feta cheese
Green Leaf Lettuce Mushrooms Italian Salami Olives
Butter Lettuce Shredded carrots Ranch Sliced hard-boiled egg  Whole wheat croutons

Massaged Kale Salad
Serves 6 (about 2 cups each).

Active time: 30 minutes

Total time: 30 minutes

Here a pungent garlicky dressing is infused into kale by massaging the greens and the dressing together with your hands. Any type of kale will work in this recipe, just remember to remove the tough stems before you start.

All you need

2 bunches kale

1/2 cup freshly grated Parmesan cheese

1/3 cup Hy-Vee Select extra-virgin olive oil

1/4 cup Hy-Vee lemon juice

3 large cloves garlic, minced

1 tablespoon reduced-sodium soy sauce

1 minced anchovy fillet or 1/2 teaspoon anchovy paste (optional)

1/2 teaspoon Hy-Vee freshly ground pepper

1/4 teaspoon Hy-Vee salt

All you do

  1. Strip leaves from the stems (discard stems). Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. 
  2. Add Parmesan, oil, lemon juice, garlic, soy sauce, anchovy (if using), pepper and salt. With clean hands, firmly massage and crush the greens to work in the flavoring. Stop when the volume of greens is reduced by about half. The greens should look a little darker and somewhat shiny. 
  3. Taste and adjust seasoning with more Parmesan, lemon juice, garlic, soy sauce and/or pepper, if desired.

Nutrition facts per serving: 185 calories, 15g fat, 3g saturated fat, 6mg cholesterol, 321mg sodium, 9g carbohydrate, 2g fiber, 5g protein.

Daily values: 234% vitamin A, 159% vitamin C, 18% calcium.

Source: adapted from Eating Well, Inc.

Check out www.hy-vee.com for more delicious recipes. 

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.