Summer can be the best time to get into a healthy habit with the fresh tastes of salad.
They pack plenty of zest while not skimping on the veggies and nutrients we all need.
But don’t be afraid to stray from salads to incorporate your favorite greens. You have many options to choose from that go just as well in soups, pastas or on their own.
Here’s a breakdown of some popular choices.
Arugula
This is common in Mediterranean diets and is described as strong and peppery.
- Uses: Use as garnish on top of Mediterranean pizza; add to Italian soups.
- Storage: Loosely wrap in a damp paper towel and place in a plastic bag in refrigerator for up to three days.
- Nutrition: Just 10 calories per 2 cups; great source of folate, calcium and vitamins A and C.
Spinach
Spinach has a mild, slightly buttery taste and a softer texture compared to other greens. It wilts quickly in heat, making it a great addition to soups and other dishes.
- Uses: Add it in breakfast smoothies, create a spinach pesto, add to omelets or vegetable soups.
- Storage: Loosely wrap in a damp paper towel and place in a plastic bag in refrigerator for three to five days.
- Nutrition: Two cups equal 40 calories. Spinach is high in fiber and a good source of iron, folate, magnesium and vitamins A and C.
Swiss Chard
You can cook both the leaves and stalks or eat the greens raw. The leaves have a stronger taste, with a bitter flavor like a beet. If you’re adding it to a salad, use smaller leaves. Cooked stalks have a salty, sweet taste like celery.
- Uses: Add smaller leaves to a salad, steam the stalks and eat them like asparagus. Use leaves in favorite soup recipes.
- Storage: Store unwashed in a plastic bag in the crisper for two to three days.
- Nutrition: Only 15 calories in 2 cups; also has magnesium and vitamins A and C.
Romaine
This is a stiffer salad green with a crunchy center rib. The center gives it a mildly bitter taste.
- Uses: This is a standard for Caesar salad. Also use as taco shell, hamburger bun or a wrap-style sandwich.
- Storage: Rinse and dry, store in a plastic bag in fridge for up to a week.
- Nutrition: Only 20 calories per six leaves. Is a good source for vitamin A and folate.
Kale
There are many varieties of kale to choose from with different tastes and textures. Smaller leaves have a milder flavor.
- Uses: Add to your favorite pastas or soups; make kale chips.
- Storage: Keep in a plastic bag in the coldest part of the fridge for three to five days.
- Nutrition: 20 calories in ½ cup cooked kale. Good source of calcium, potassium and vitamins A, C and K.
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