Chatelaine Kitchen

Put the spring back in your step with these spring salads

It’s the first day of spring and while many of us take this time to spring clean our homes, it’s also the perfect time to spring clean ourselves. And what better way to do that than with a big bowl of salad? Say goodbye to winter and hello to healthy with these crisp and hearty salads.

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Baby greens with chicken and spring vegetables

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Apple fennel salad with prosciutto and walnuts

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Seared salmon salad with ruby grapefruit and snow peas

It’s the first day of spring and while many of us take this time to spring clean our homes, it’s also the perfect time to spring clean ourselves. And what better way to do that than with a big bowl of salad? Say goodbye to winter and hello to healthy with these crisp and hearty salads.

Seared-Salmon Salad with Ruby Red Grapefruit with Grapefruit-Dill Dressing 
Healthy Hits: Very high in fibre
Salmon is a great source of omega-3 fatty acids 
Olive oil and avocado are good sources of omega-6 fatty acids 
Grapefruit is an excellent source of vitamin C 

Baby Greens with Chicken & Spring Vegetables with Honey-Dijon Dressing 
Healthy Hits: Low-calorie, high-protein, low-sodium 
Romaine is an excellent source of vitamin A 
Chicken is an excellent source of potassium 

Apple-Fennel Salad with Prosciutto & Walnuts with Creamy Buttermilk Dressing
Healthy Hits: Low calorie, high fibre 
Walnuts are a good source of omega-3 and 6 fatty acids 
Leaf lettuce is an excellent source of vitamin K 

Don’t have the greens to pull off the recipes above? No problem! Build your own salads with these tips: 

Arugula 
Bold, peppery flavour 
Dressing: balsamic or maple vinaigrette 
Add-ins: prosciutto, mozzarella or blue cheese, figs 

Baby Spinach
Sweet and earthy flavour 
Dressing: soy and sesame vinaigrettes 
Add-ins: mango, grilled steak, toasted almonds 

Bibb aka Boston Lettuce 
Delicate, buttery flavour 
Dressing: sweet citrus vinaigrettes 
Add-ins: grilled chicken, berries, pecans, chevre 

Mache 
Mild nutty flavour 
Dressing: rice or white-wine-vinegar based 
Add-ins: pears, brie, pistachios 

Radicchio 
Fresh, bitter flavour 
Dressing: warm balsamic vinaigrette 
Add-ins: roasted mushrooms, orange segments, parmesan, walnuts 

For more salad recipes, visit Spring salads