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.
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.
|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
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.