If it’s cold outside, that’s all the more reason to load up on produce, and these creative salads make the most of what’s in season now.
Salad is a quintessential warm-weather food. Maybe that’s because it’s usually served cold, or because so many of its typical ingredients, like leafy greens and tomatoes, are in season during that time of year — whatever the reason, a bowl of salad is usually associated with picnics and patios, not sweaters and snowfall.
That’s a shame, because salad in the dead of winter can be a treat, from both a taste and nutritional perspective. Some fresh produce even peaks during winter, including sweet potatoes, turnips, and certain kinds of squash, according to the United States Department of Agriculture (USDA). Cruciferous vegetables like kale, Brussels sprouts, cabbage, or cauliflower are also cool-season crops. They are rich in glucosinolates, sulfur-containing chemicals that have cancer-fighting benefits, according to the National Cancer Institute. These vegetables can be eaten cooked or raw; and, shredded or thinly sliced, they make a great stand-in for lettuce in a salad.
Winter greens like kale, chard, and collards can withstand frosty temperatures, according to Oregon State University, and tend to be hardier in texture as well. That means they can stand up to dressings without getting soggy the way spring greens do, and you can prep them ahead of time. As Bon Appétit points out, massaging kale helps make the tough greens more tender and allows them to soak up the flavor of the dressing.
As a bonus, winter greens are richer in both fiber and protein. One cup of collards provides 1 gram (g) of protein and 1.4 g of dietary fiber, while 1 cup of arugula has a mere 0.5 g of protein and 0.3 g of dietary fiber, according to USDA data.
Don’t forget about winter fruits, either. Citrus like oranges, tangerines, and grapefruit are in their prime during the winter months, reports the USDA, and they not only add a pop of color and bright flavor, they are also an excellent source of immune-supporting vitamin C, a necessity during cold and flu season, according to the University of Washington. If you can get your hands on them, you can also experiment with more exotic winter fruits, like kiwi, persimmons, and pomegranates.
Ready to dig in? Here are seven delightful, surprisingly colorful winter salads you can enjoy even when it’s less than spring-like outdoors.
Orginal Article: https://www.everydayhealth.com/healthy-recipes/winter-salads-that-are-healthy-and-delicious/
