Autumn Years Summer 2024

HEALTH & WELFARE

Food for Thought Don’t Underestimate a Summer Salad By Stephanie Sass RD, PhD L ettuce take a moment to appreciate a well-balanced summer time salad. Salads are often treated as a side

Adding fruits and vegetables to any greens can make sweet or savory addi tions to a salad. The number of flavor combinations is endless. Fruits such as apples, blueberries, peaches, mangos and strawberries pair well with baby greens, arugula and spinach. These fruits also pair well with creamy cheeses like goat cheese, feta, and gorgonzola, and adding a lightly sweetened dressing will tie all the flavors together. On the other hand, cooked or raw vegetables, such as peppers, zucchini, broccoli, tomatoes, cabbage, carrots, Brussels sprouts and beets, pair well with most lettuces, spices and dressings. Generally, the more color ful the fruits and vegetables included in a meal, the more nutrients. Therefore, always aim to add a variety of fruits and vegetables to any dish. While fruits and vegetables are primarily carbohydrates, they provide very few calories and carbohydrates per serving because they are mostly water. To create a balanced meal, adding whole grains, such as bulgur, brown rice or qui noa, to salads is often beneficial. These grains are complex carbohydrates that contain B vitamins and fiber. Grains also absorb flavors from salad dressings, oils, vinegar, citrus juices and spices well, so they make excellent additions to salads. Add about half-to-three-fourths of a cup of cooked grains per person to the salad to aid with portion control. Proteins are also integral to any bal anced meal, and salads are no excep tion. Proteins are essential for building and maintaining muscle and can keep the stomach fuller for extended periods

dish when they have the potential to be the star of a meal. Like any meal, when served as a main dish, a salad should have a mix of carbohydrates, proteins and fats. A combination of these nutrients will keep the body full and satisfied. So, let’s begin with a solid base, the greens. Dark leafy greens, such as aru gula, kale, spinach and romaine lettuce, are excellent sources of vitamins and minerals, including calcium, folate, iron, vitamin C and vitamin K. However, these colorful powerhouse vegetables also provide fiber and antioxidants, such as carotenoids. Antioxidants help remove potentially harmful free radicals from the body before they can cause damage. Adults should eat about two cups of dark leafy greens per week, whether cooked Swiss chard or raw green leaf lettuce. However, lighter-colored lettuce, like iceberg, is also a good base for salads. Lettuce, regardless of the type, is great for volume-based eating. Iceberg lettuce, for example, contains less than 20 calories and 5 grams of carbohydrates per two cups chopped. Despite being less nutri ent-dense than darker greens, lighter greens can serve a purpose in a salad, especially for those who like to eat large volumes of food but do not necessarily love the taste of dark greens. Try mixing a lettuce you enjoy with a new lettuce to get a taste for it without overwhelming your taste buds.

Roasted Vegetable & Lentil Salad Ingredients • 1 large carrot, chopped • 1 medium fennel bulb, cut into 1-inch pieces, plus fronds for garnish (optional) • 1 small red onion, halved and chopped • 2 cups cauliflower florets • ¼ cup olive oil, divided • 1 cup packed chopped kale • 1 tablespoon fresh lemon juice • 1 tablespoon maple syrup • 1 can (15 oz) drained and rinsed brown lentils • ½ (8 ounces) mozzarella • ½ cup chopped, roasted unsalted cashews Directions Preheat oven to 425 degrees, line rimmed baking pan with nonstick foil. In large bowl, toss carrot, fennel, onion, cauliflower, 2 tablespoons oil, ½ teaspoon kosher salt and ¼ teaspoon fresh cracked black pepper; spread on prepared pan and roast 20 minutes, stirring once. Stir kale into vegetable mixture; roast 10 minutes or until vegetables are golden brown and tender, stirring once. Makes about 5 ½ cups. In same large bowl, whisk lemon juice, syrup, ¼ teaspoon each of kosher salt and fresh cracked pepper, and remaining oil; fold in lentils and vegetable mixture. Makes about 7 cups. Serve salad sprinkled with mozzarella and cashews garnished with fronds, if desired.

14 AUTUMN YEARS I SUMMER 2024