Crisp salads are perfect for cooling off when the heat turns up! With the warmer weather here, there is no better time to rest your oven and enjoy a lighter meal. When we typically think of “salad,” we think of a traditional side salad or green salad. I encourage you to experiment–do not forget that salads include fruit and can be expanded to include protein, which makes delicious entrees.

From iceberg lettuce, spinach, and romaine to kale, chard, and a spring mix of tender greens, salad can be built out of endless creative combinations. It can complement a meal or be a meal on its own, but creating the perfect salad starts with quality, authentic ingredients.

Washing Greens

Just like any other food, leafy greens need to be handled safely. This is important as some foodborne illnesses have been related to fresh greens. Rinsing the greens is a helpful way of removing some of the dirt and germs. This step and cooking are considered safer alternatives for vegetables with a higher risk of foodborne illness.

It is also important to make sure the greens are properly refrigerated. Perishable foods, including pre-washed or pre-cut produce and cooked vegetables and fruit, should be refrigerated within 2 hours. If the temperature is above 90°F, everything should be refrigerated within 1 hour.

Here is how:

No matter what you make, you should always start by washing your hands for 20 seconds or more with soap and warm water.

Next, cut off any damaged areas on the leaves or stems. If something seems rotten, throw it away. Avoid cross-contamination by using a clean chopping board and a knife to chop or shred the greens after washing and drying.

Some leafy greens are labeled “pre-washed” or “ready-to-eat,” which means you will not need to wash them.

Some lettuce, like iceberg, has a core. This core should be removed before the lettuce is washed.

Loose leaves are most easily washed in a colander or salad spinner. Toss the greens around under running water and repeat. One washing method to avoid is a sink filled with water.

It is important never to use bleach, detergent, or soap when washing leafy greens. These types of products can leave residues that should not be consumed. The USDA does not recommend using commercial produce washes because they can also leave a residue.

After washing, remove excess liquid by patting the leafy greens with paper towels or a clean kitchen towel. You may also use a salad spinner.

Hint: If you wash leafy greens before storing, you can potentially promote bacterial growth and enhance spoilage.

When to wash greens

After bringing the greens home, the main goal is to absorb as much excess moisture as possible. Moisture on the greens causes the leaves to turn slimy and rot. With that in mind, wait to wash the greens until you are ready to use them.

If you choose to use a container different than what the leaves came in, make sure to add them without packing them too tightly. Airflow is important! Next, place a paper towel on top, close the lid, and place the container in the fridge.

If you prefer zip lock bags, you can use them as well. Just make sure to slip a paper towel into the bag so it is pressed against one side, and then loosely add the greens. Do not pack the leaves too tight so they do not get crumpled. This also helps with airflow around the leaves. Once the bag is filled, zip it up and place it in the fridge.

Fruits and Veggies More Matters states, “A salad can be a nutrition powerhouse. To boost the nutrition of your salad, think about adding color and texture. Start with the greens, and instead of using only iceberg lettuce, try mixing in darker greens like spinach, kale, or red-leaf lettuce. Add your favorite veggies for flavor and crunch – cucumber, tomato, shredded carrot, radish, red onion, and baby peas are a few options. Fruits add sweetness to a salad. Try citrus fruit like Mandarin oranges or grapefruit, or go with sliced strawberries or fresh raspberries as a topping. Do not forget the protein. Beans like garbanzo, black or pinto beans add protein, fiber, and flavor to any salad. Low-fat cheese or lean meat like fish or chicken breast is also a great addition. Nuts and seeds also make a terrific topping, adding crunch and flavor.”

Beyond the leafy part of the salad, the crisp vegetables, proteins, flavorful cheeses, herbs, berries, grains, and nuts make salads exciting and healthy. However, if we do not overindulge in cheese and fatty meats, the dressing usually causes our salad downfall.

Mix up the lettuce variety. Iceberg is what we are most familiar with in the United States. Try spinach for a change of pace. Romaine makes excellent lettuce wraps. Butterhead comes in loose, crisp rosettes.

Prepare salads for the work week. Fill the bottom of a jar or container with the salad dressing. Add more solid fruits or veggies to the next layer, followed by proteins and cheeses. Next, add the leafy greens. The crunchy croutons, nuts, or soft fruits and veggies should be added the day you eat the salad.

Serve salad with every meal, even breakfast. Fruit salad is a bright way to start the morning. Salads are an excellent way to help get your five servings of fruit and vegetables daily. These provided tips should help you get the maximum salad-eating this month!

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator

Sources:

• www.eatright.org
• www.fda.gov
• fruitsandveggies.org
• www.nifa.usda.gov