May 2013 - Salad Tips and Recipes

May is National Salad Month!

May is National Salad Month!

On the side or as a meal, salads are wonderful…so versatile and good for you! Consider these ideas to break out of a boring iceberg rut.


  • Use a variety of mixed greens as a base. Try new things, like arugula and spinach for added flavor and lots of extra nutrients.
  • Throw in different vegetables to add color, flavor, texture and more. Think about shredded carrots, diced cucumber, avocado, onion, or peppers.
  • Don’t forget about fruit! Strawberries, clementine slices, raisins, and blueberries all add a little extra goodness.
  •  Add a little protein to make your salad a meal. Hard-cooked eggs, tuna, shrimp, black or garbanzo beans, low-fat cottage cheese and chicken are all great ways to fill you up while you get your fruits and veggies.
  •  Don’t forget to measure your dressing to be sure you don’t overdo the serving size. Check the label at the grocery store to find an option that is lower in fat and calories to help keep your healthy salad just that!



Here are some recipes to get your creativity started:


Arugula Salad with Lemon-Parmesan Dressing Arugula Salad with Lemon Parmesan Dressing - from



  • 1/3 cup freshly grated Parmesan cheese
  • 5 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon finely grated lemon peel
  • 4 cups (packed) baby arugula
  • 1 cup halved cherry tomatoes


Blend first 4 ingredients in processor. Season dressing with salt and pepper. Transfer to bowl. Cover; chill up to 3 days.

Combine arugula and tomatoes in large bowl. Toss with enough dressing to coat.
    Spinach and Strawberry Salad - From Whole Foods Market


  • 1/2 shallot, finely chopped
  • 2 tablespoons raspberry vinegar
  • 2 tablespoons extra virgin olive oil
  • 1/2 pound baby spinach
  • 1 cup strawberries, thinly sliced
  • 1/3 cup sliced almonds, toasted
  • 2 ounces fresh goat cheese, crumbled


In a large bowl, whisk together shallot and vinegar. While whisking constantly, drizzle in oil to make vinaigrette. Add spinach, strawberries, almonds and goat cheese and gently toss to combine. Serve immediately.