Celebrate National Salad Month with Something Tasty!

In many cultures, it’s customary to begin a meal with a salad. From Greek to Caesar, there is an abundance of salads to choose from. Grab a wooden bowl, tongs, and toss together your favorite mixed greens for National Salad Month this May.

Salads can be a prelude to a meal or a meal within itself. Unfortunately, salad is often associated with diet culture and weight loss. Depending on their contents, salads can be a well-balanced meal that has a place in everyone’s diet. When preparing your meal or going out to eat, choose a salad because it’s what you want, not because it’s what you think you “should” choose!

Every variant of lettuce has different nutrients and thus a variety of health benefits. The base of the salad sets a tone for the flavor profile of the rest of the ingredients. When choosing your base, consider the nutrients of each lettuce as well as the other ingredients you would like to add.

Choosing Your Base

There are so many wonderful lettuces to choose from as a base for your salad. Before heading to the store, a little research can help determine which lettuce is the perfect choice for your salad. Here are just some of your options:

Romaine: This lettuce is high in nutrients such as folate, calcium, and Vitamin K while naturally low in sodium. It has a slightly bitter taste that pairs well with creamier dressings.

Spinach: While technically not lettuce, spinach is used commonly as a base in many salads. Spinach is packed with antioxidants as well as other nutrients such as Vitamin K and fiber.

Arugula: High in several nutrients and full of fiber and phytochemicals, this lettuce packs a heavy punch. Arugula can be used as a base on its own or mixed in with other green for a crunchy and nutty flavor.

Radicchio: Throw some color into your salad with this bitter and spicy red lettuce. A rich source of Vitamin K with a good amount of copper and zinc this choice may have heart-protecting benefits.

Popular Salads to Choose

While you can always mix whatever ingredients you have at hand, you may also want to choose a traditional salad recipe. There are so many wonderful recipes to choose from. Here are a few of my favorites:

Waldorf: This nutty salad is often eaten as an appetizer to start a delicious meal. However, with a larger portion, you can even eat it as a meal!

Cobb: Packed with protein, this salad is great to bring to barbeques or picnics. A delicious salad made with a variety of greens.

Orzo: A non-traditional salad as the green is not the base of the salad. Orzo is a delicious and easy to make rice-shaped pasta.

Apple Walnut: Great for the fall or even the summer, the apples add the perfect touch of sweetness!

There are many wonderful resources available to assist you in finding the perfect salad recipe, such as my most recent cookbook, Enjoying Food Peace: Recipes and Intuitive Eating Wisdom to Nourish Your Body and Mind, which you can purchase here if you haven’t already.

Your Turn to Take Action: What is your favorite type of salad? Let me know in the comments below.