Greens are Golden

As spring and warmer weather arrives, we often turn our eating habits toward more fresh, raw foods instead of hearty, heavier foods. A cool, crisp salad becomes more enticing than a thick bowl of chili with a slice of cornbread. Does the thought of a salad bring up images of lettuce, carrots, beets, maybe a tomato and a bit of dressing? Well you can expand your horizons to include many different varieties of greens, and other additions that transform a salad from an appetizer to a main course.

How about adding baby carrots, cherry tomatoes, feta cheese, croutons, sprouts or olives? The variety of greens range in flavor from earthy and peppery to mild, almost buttery or bitter. All salad greens are low in calories and high in fiber; most are good sources of vitamin A and the tart greens are excellent sources of calcium and vitamin C as well.

Salad Greens
Arugula: The bright green, serrated leaves of arugula have a spicy, mustardy tang - sharper than watercress but not as hot as horseradish. The yellow flowers are edible as well.
Belgian Endive: Because they're protected from light as they grow, Belgian endive's small, smooth, slender heads are almost white in color. The flavor is strong and pleasantly bitter. If the leaves are more green than white, it is likely to be very bitter.
Butterhead lettuce: This lettuce is named for it's delicate, almost buttery flavor. The loose-leafed heads are small, the leaves soft and tender.
Chicory (curly endive): Chicory's tousled-looking heads are dark green outside, paler within. The outer leaves have a bitter flavor reminiscent of dandelion greens; the narrow, ragged inner leaves taste sweeter, though they're still bitter.
Escarole: This sturdy, broad-leafed variety of endive has a strong, slightly bitter flavor, less pronounced in the creamy white center leaves.
Iceberg lettuce: Known for its crisp texture and firm, light green head, It's very mild in flavor
Looseleaf lettuce: These take their name from the way they grow; the leaves branch from the stems instead of forming heads. They are tender and delicately flavored and come in assorted colors (red, bronze and dark green) and textures (smooth, puckered, and ruffly).
Raddichio: It comes in many shades of red, green and variegated red and green. The most familiar is reddish purple. Its flavor is similar to that of escarole and Belgian endive.
Romaine lettuce: Hailing from the Greek island of Cos, romaine has upright clusters of big, crunchy leaves that are exceptionally crisp.
Watercress: It has a spicy, tingling flavor and is often used as a garnish as well. The dark green, round-leafed sprigs grow alongside or even partially submerged in water.

Greens with a Bite
Beet greens: Sold still attached to the beets or cut and bunched, these have an earthy flavor and provide plenty of vitamin A and potassium
Collards: They are full-bodied in flavor, yet somewhat milder than either mustard or turnip greens. They have large, smooth leaves.
Dandelion greens: Long, slender leaves with an authoritative, slightly bitter taste.
Kale: This has a sprightly flavor and beautiful, curly leaves. Unlike other greens it holds its texture when cooked also. Very high in calcium that is easily assimilated in the body.
Mustard & Turnip greens: Regular mustard greens pack a strong bite; the Oriental greens are milder but still have a pleasant pungency. Turnip greens are noted for their bite. Mustard greens are high in vitamins A and C, calcium, phosphorous and potassium.

For more variety you can add fresh herbs like fennel, mint or parsley or other vegetables like spinach, Swiss chard, sorrel, cucumber, radishes or an endless stream of fresh foods.
Add a whole range of flavors, textures and colors to your next salad and enjoy the bounty of the season.

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