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Beyond the green: Salads can take many forms, such as this white bean preparation.
Growing up in a meat-and-potatoes family, our first notion of a salad was iceberg lettuce topped with a hefty dollop of Thousand Island. Though we loved this recipe as a kid, our salad horizons have expanded considerably since then. And now that the warm weather has arrived, we are happy to note that May is National Salad Month, started in 1992 by the Association for Dressings and Sauces (ADS). If you have your own creative summer salad recipe, share it with the association’s Salad a Day Online Recipe Contest, with the theme of “Fresh Favorite Summer Salads,” by June 15 for a chance to win $500.
The recipe must be original and contain a retail salad dressing and easily found ingredients that represent the fresh taste of summer. Entrants also should list the exact amount of ingredients needed, as well as the number of servings. Judges will prepare and taste the dishes of the finalists and evaluate taste, uniqueness, family appeal and preparation ease. The grand prize winner and the recipes of four runners-up will be published on the Salad a Day website. For inspiration, check out the five top recipes of the 10-Ingredient Salad Recipe Contest held earlier this year.
Though it’s no secret that salads are good for us, the Salad a Day site has links to a study that shows consumption of salads, raw vegetables and dressings have higher levels of of folic acid, important for cell division and heart health, and antioxidants such as lycopene and vitamins C and E. Incorporating salads into your diet also can be a great way to enjoy fresh produce; most Americans don’t consume the daily amount of fruits and vegetables recommended by the U.S. Department of Agriculture. For more information about National Salad Month, including trivia and a fun guide to what your dressing preferences say about you, check out the ADS brochure.
Following is a simple bean salad recipe from Wellspring Camps, nationwide weight-loss camps with a focus on behavioral changes for families, children and young adults. Wellspring’s website has additional lowfat recipes for salads, breakfast, pizza and entrees.
White Bean Salad
1 15-ounce can navy or cannelloni beans, drained and rinsed
4 ounces red bell pepper, diced
2 tablespoons parsley, chopped
2 tablespoons scallions, sliced
2 tablespoons lemon juice
1 clove garlic, minced
Salt to taste
Mix all ingredients together. For the best flavor, let salad sit in refrigerator for an hour.
Serves 6 (Serving size ½ cup.)
NUTRITION SCORE (per serving)
81 calories
4% fat
Fat 0.4 g
Carbs 15 g
Protein 5 g
Fiber 4.9 g
Calcium 39 mg
Iron 1.4 mg
Sodium 129 mg
We think that summer salads are a delicious way to eat your veggies — and fruits! What are some of your favorite summer salads?
