eight Vivid, Nutritious Spring Salad Recipes

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Arugula, also known as rocket, is a type of leafy green with a peppery and slightly bitter flavor. Like other leafy greens, arugula is low in calories and packed with nutrition, per the United States Department of Agriculture (USDA). Additionally, research notes that arugula is particularly high in erucin, a compound that may have cancer-fighting properties. According to the Almanac, arugula’s growing season in the United States begins in spring, making it a healthy salad base you can enjoy as the weather starts to warm. In this salad, the delicate green’s peppery flavors complement the sweetness of the strawberries and saltiness of the cheese.

Serves 1

Ingredients

Salad

  • 2 cups fresh arugula
  • 1 cup quartered strawberries
  • 2 tbsp chopped walnuts
  • 2 tbsp crumbled reduced-fat feta cheese
  • Purple basil, for garnish (optional)

Balsamic vinaigrette

  • 1 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 1 tsp Dijon mustard
  • ⅛ tsp freshly ground black pepper

directions

  1. Combine salad ingredients and arrange on a serving plate.
  2. In a small covered container, combine all the ingredients for the balsamic vinaigrette. Cover and shake vigorously and pour the desired amount of dressing over the salad just before serving.

Nutrition per serving: 455 calories, 26g total fat (4.8g saturated fat), 9g protein, 43g carbohydrates, 4.6g fiber, 36.7g sugar (4.1g added sugar), 475mg sodium