Spring Clean Up: Week 3

Ahoy! It's time to tackle week 3 of the spring clean up. Actually, if you struggled to hit your 5 servings of fruits and vegetables per day last week, this weeks objective will surely help. The goal; a salad a day!

Why a salad a day? Why not!?

Salads are a great way to to throw back some fresh, raw fruits and vegetables with very little time or effort. The flavor combinations are almost infinite, the ingredients are generally cheap, they can be made in minutes.. no.. seconds, and let's not forget about the fact that leafy greens are both nutrient rich and virtually calorie free (although, you don't need leafy greens to make a salad!). I mean, you can't go wrong. We'll, you can, but we'll touch on that in a minute.

If you've never tried using fresh fruit in a green salad before, give it a try, you won't be disappointed. Strawberries, apples, pears, oranges, etc all add a unique flavor and healthy kick. Raisins, cranberries and other dried fruit can also be used to add a sweet chewy texture, but don't over do it as dried fruits tend to be sugary.

Nuts make a for a great alternative to croutons, adding a good crunch and unique flavor. Walnuts, almonds, pecans and pistachios all work great. If you prefer the bread variety, look for a good whole wheat or whole grain crouton for some added nutrients.

Now, the dressings are what make or break a salad. I always recommend making your own fresh dressings at home, which are super simple. A good rule of thumb is to use 1 part acid (citric juices or vinegars) to 2-3 parts oil. I typically use olive oil, but you can add a splash of sesame, peanut, or other oils for flavor. For a creamier dressing you can reduce the oil to 1-2 parts, and add some Greek yogurt or sour cream.

A few examples might be:

A simple Caesar Dressing:

1 tbsp lemon juice

2 tbsp olive oil

2 tbsp Greek yogurt

1 clove minced garlic

¼ tsp Worcestershire sauced

1 tbsp grated Parmesan cheese

a pinch of salt and black pepper

or

A simple Balsamic Vinaigrette

1 tbsp balsamic vinegar

3 tbsp olive oil

a pinch of salt and black pepper

The ingredients can be whatever you like, but the ratio of oil and acid generally stay the same. Try using a variety of herbs and spices to come up with your own tasty dressings, or check out a few of the salad recipes on our site. If you insist on using prepared dressings, try looking for quality brands that use real, wholesome ingredients.

I guess that's about it folks. Theres nothing complicated about making salads. They can be absolutely delicious and make for a great side dish or a complete meal. Whether you're cutting carbs, counting calories or just plain trying to eat better, you can't go wrong with a daily salad.