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Apples
High in Dietary Fiber High in Folate Sweeten up your salad with a crunchy bite of apple! Apples in salads can really bring out the flavors of cheese — different varieties work better with different cheeses. Green Granny Smith apples are a little sour and go great with a sharp cheese, like cheddar. Sweeter apples like Fuji or Gala pair well with pungent cheeses like blue and gorgonzola. Try them in: Spinach & Mushroom Salad With Grilled Chicken Apple, Berry & Endive Salad Fennel, Apple & Arugula Salad Arugula Good Source of Folate Good Source of Calcium Excellent Source of Vitamin A Excellent Source of Vitamin C Arugula has tender, dark green leaves and an almost peppery taste. Smaller leaves have a milder flavor. Mix arugula with sweet, mild lettuces such as Boston or Bibb. When buying arugula, look for slender leaves that are dark in color. Try them in: Fall Harvest Salad White Beans with Sun-Dried Tomatoes Asparagus Good Source of Vitamin A Good Source of Vitamin C High in Folate Asparagus grows in stalks and is purchased in bunches. Look for firm spears with closed, compact tips and eat it as soon as possible. Store asparagus covered in the fridge, upright, standing in about ½ inch of water. It tastes great with cheese and onions. Try them in: Elegant Roasted Asparagus Pasta Salad Provencale Avocados Low in Saturated Fat Low in Cholesterol Contains Nearly 20 Vitamins, Minerals & Phytonutrients Cool, creamy avocados have a soft texture and smooth taste that contrasts very well with crisp lettuce and veggies. It goes well on salads with seafood or southwestern flavors. When picking your avocados, if the fruit gives a little when you push it with your finger, it's ripe. If it caves in or doesn't budge it's either overly ripe or not yet ready to eat. Try them in: Shrimp & Avocado Spinach Salad Spicy Southwest Chicken Salad Creamy Fiesta Pasta Salad Beets Excellent Source of Folate Low in Sodium Low in Calories Beets have a sweet, earthy flavor that pairs well with oranges, grapefruit, goat or feta cheese, mixed greens and a balsamic dressing. Choose beets that are small or medium-sized and firm, with a smooth skin and deep color. Beets damage easily so don’t pick any with spots, bruises or wet areas. Try them in: Savory Beet Salad Roasted Root Vegetables Over Greens Roasted Beet & Goat Cheese Salad Bell Peppers High in Vitamin C Low in Sodium Bell peppers come in multiple colors — the most popular are red, green and yellow. Look for bell peppers that are shiny nd smooth with no bruising. You can slice them into strips and serve them raw in salads — they taste great with Mediterranean-style ingredients like fresh mozzarella and olives. Just be sure to remove the seeds and stem first! Try them in: Italian Quinoa Salad Grilled Chicken & Vegetable Salad Berries High in Vitamin C Low in Sodium Blueberries are: Good Source of Dietary Fiber Good Source of Vitamin C Cranberries are: Good Source of Dietary Fiber Good Source of Vitamin C Strawberries are: High in Vitamin C High in Folate Raspberries are: High in Vitamin C High in Fiber Berries add a sweet and fruity flavor to salads. Blueberries are best fresh, so use them before they become overly ripe. Cranberries are available fresh too but are sweeter dried, which is how they are most often used in salads. Strawberries taste as sweet as they smell but perish easily, so purchase them only a few days before use. Raspberries are tiny but very big in flavor. All berries go great in salads with cheeses, other fruits and nuts. Choose those that are firm, plump, and deep in color. Try them in: Berry, Beet & Orange Salad on Baby Greens Crunchy Fruit Salad Double Berry Salad with Caramelized Almonds Broccoli High in Vitamin C High in Folate Good Source of Dietary Fiber Good Source of Calcium Good Source of Potassium Broccoli florets are often sold pre-cut but you can also buy a head and prepare them yourself. Enjoy broccoli in your salad raw or blanched. Blanching preserves the color, texture and flavor. To blanch: Place the broccoli in a pot of boiling water, boil until tender but not fully cooked, and then immediately place in an ice bath. Try them in: Greek Roasted Tomato Salad Classic Italian Pasta Salad Italian Steamed Broccoli Carrots Excellent Source of Vitamin A Good Source of Vitamin C arrots add a great crunch and bright color to salads. If using whole carrots, peel and cut them into coins, chop them matchstick style, or try shredding them. To save time, choose baby carrots, which are already peeled and ready to eat! Try them in: Apple Cranberry Slaw Roasted Vegetable Tapas Easy Vegetable ‘N’ Fish Pouches Italiano |