Smart Salad Greens Fresh from the Garden

One of the greatest benefits of having a kitchen garden is having confidence that your salad greens that you harvest are safe from chemicals/pesticides. You eliminate that fear of safety when you know that it's fresh and the food that you serve to your family and yourself are healthy. 

Salad greens contain Vitamin A, Vitamin C, beta-carotene, calcium, folate, fiber, and phytonutrients. Leafy vegetables are a good choice for a healthful diet because they do not contain cholesterol and are naturally low in calories and sodium. 

Red and dark green leafy vegetables are generally higher in antioxidants, Vitamin B6, and other nutrients than lighter colored greens. 

The enormous health benefits that leafy greens provide come from phytonutrients, unique compounds that provide protection for plants. These compounds are becoming recognized as part of a nutritious diet that promotes long-term health according to Colorado State University Extension.

Phytonutrients can act as antioxidants, which help to prevent chronic diseases like cancer and heart disease. This salad recipe is also good to combat arthritis and other diseases.

Enjoy the crunchy, crispy taste of your smart salad greens fresh from your garden. Always remember, green planting is healthy living. 

Ingredients

4 cups of freshly picked mixed greens (2 cups spinach, 2 cups red & green lettuce) 

3 Tablespoons walnut 

1 Tbsp sunflower seeds (shelled)

1/2 medium-sized thinly sliced white or red onion

1 pc cucumber (thinly sliced and peeled)

1/4 cup diced/flaked chicken or salmon (optional)

Dressing

1/4 cup apple cider vinegar

2-3 Tbsp honey

1/4 cup dijon mustard

1/4 tsp pink salt

1/4 tsp black pepper

Instructions

1. Combine all dressing ingredients in jar. Cover and shake it very well.
2. In a large glass or ceramic bowl, combine all fresh greens, walnut, sunflower seeds, onions, cucumber. Add salad dressing and toss gently.
3. Serve with grace after tossing with the dressing and savor the taste.

Recipe Notes 

You can always adjust or modify this recipe according to your preference. For non-vegans, you can use bacon or chicken breast for protein source. For salad dressing, you can use as alternate any organic pre-made sauce like balsamic vinegar or ranch dressing. You can top it with cherry tomatoes or other herbs that you like. 

To learn more about kitchen gardening the smart and green method, book your free consult here.