Feb. 17, 2019—When you think of winter meals, hearty soups and stews may come to mind. But what about a savory winter salad? During the chilly season, it's not only a healthy choice, but one that can be just as flavorful.
Start with a green base
Your local grocery store probably offers greens all year long. Take advantage of that variety! In fact, cold weather gives you the opportunity to try a heartier leaf, such as winter spinach. It's a great source of the B vitamin folate, which protects our DNA. Or break out of your lettuce habit and go for Swiss chard or even Brussels sprouts. You can even use beet greens as your base, then eat the beets too, producing less kitchen waste.
Turn up the color
Winter is a great time to try out colorful root vegetables. Roasted or fresh, here are a few options:
- Red radishes. They add peppery flavor with antioxidants and vitamin C.
- Carrots. They add a little sweetness—along with beta-carotene and potassium.
- Roasted winter squash. Change up texture and taste while adding a helping of vitamins A and C.
And don't forget fruit! Oranges, pears, grapes and apples are all flavorful winter options.
Give it some heart
For a salad that satisfies a different craving, toss in some grains, lentils, nuts or seeds. Try farro, quinoa, brown rice or steel cut oats. Or give your salad a little Southwest flavor and fiber by adding black beans and corn. Nuts and seeds provide healthy fat and vitamin E compounds—think pine nuts, crushed almonds or sunflower seeds as a crunchy garnish.
Go for a garnish
Leafy greens getting boring? Try mixing in fresh herbs. Good options include basil, parsley, tarragon or dill. Grated or sliced fennel can add crunch—and give a slight licorice flavor, if that's your taste. Love avocado? Toss it in. It's loaded with monounsaturated fat—the good kind—and plenty of fiber too.
Warm weather may come and go, but a delicious salad is something you can enjoy any day of the year. And eating healthy is for every season.