Carmen Long
Simply Delicious
Seeing winter transition to spring brings me joy. Signs of new green growth on our trees, plants, and grass are a welcome sight after several months of cold weather. All this green reminds me of St. Patrick’s Day and delicious fresh greens in our gardens.
You don’t have to be a child to experience the magic and fun of seeing little green stems and leaves sprouting through the dirt. Greens can even be successfully grown in containers on your porch, deck, or in a flower bed if you don’t want a traditional garden.
Loose leaf lettuce is very easy to grow. Gather several containers– I recycle plastic hanging baskets from the plants I purchased the previous season– and plant a variety of seeds over a period of several weeks. Refraining from planting all the seeds at the same time will ensure the fresh greens will be available throughout the entire growing season. A benefit of growing your own plants is being able to harvest just before you want to eat them for ultimate freshness. As soon as the leaves are two to three inches tall, you can cut or gently break them off as needed without harvesting the whole plant. Once the plant reaches the desired size, harvest the remaining leaves.
Rinse the lettuce under running water to wash. To dry, place the washed lettuce leaves in a salad spinner or pat dry with paper towels or a clean cloth. Store the clean lettuce in a salad spinner or in a plastic bag in the refrigerator.
Leaf lettuce tends to be mild and sweet. It can be mixed with cooked meats and other vegetables for a main dish salad, or cut the leaves into shreds and use them in tacos. Add lettuce to sandwiches, or skip the bread and use the larger leaves as wraps for a low carb option.
Salads are a fun way to be creative in the kitchen. If you need some ideas, use the following “Build Your Own Salad” suggestions. The possibilities are endless. If you’re feeling extra creative, try making your own salad dressing. Not only are homemade dressings delicious, you know exactly what is in them compared to the long list of ingredients in many prepared varieties.
Even if you don’t see any leprechauns or rainbows in your yard, your pots of greens are almost like pots of gold. Growing your greens and making your own dressings can definitely result in more money in your pocket. A pack of seeds costs less than one bag of mixed greens and provides several more servings. As an added bonus, the stress relief and exercise gardening provides, along with the excitement of seeing your garden flourish, is good for your mental and physical health. Enjoy the season and take advantage of the opportunity to grow some of your own food this spring.
For more information, contact North Carolina Cooperative Extension, Surry Center at 336-401-8035 or visit our website at surry.ces.ncsu.edu.
Build Your Own Salad
Makes One Serving
- Serving Size: about 1 ½ cups
- Choose 1-2 Leafy Greens (1 cup per serving): Iceberg, Spinach, Romaine, Arugula, Bibb Lettuce or Mixed greens
- Choose 1 -3 Vegetables: Carrots, Mushrooms, Onions, Broccoli, Cauliflower, Celery, Asparagus, Green Pepper, Tomato, Frozen Green Peas, Snow Peas or Summer Squash
- Choose 1 Topping (Optional): Grapes, Dried Cranberries, Mandarin Oranges, Pineapple Chunks, Grapefruit Slices, Almonds, Raisins, Apples, or Strawberries
DIRECTIONS
- Wash and combine all above ingredients.
- Choose a dressing (see salad dressing recipes). Add 1-2 teaspoons per serving.
- Toss to coat the salad with dressing.
Build Your Own Dressing
Serving Size: 1 teaspoon
- Choose 3 Tablespoons Acid: Lemon Juice, Rice Vinegar, Red Wine Vinegar, Sherry Vinegar, Balsamic Vinegar, White Wine Vinegar or Cider Vinegar
- Choose ½ Cup or Less Oil: Olive, Safflower, Canola or Vegetable Oil
- Choose ½ Teaspoon Add-In: Herbs, Spices, Dijon Mustard, Minced Shallots, Minced Garlic, Parmesan Cheese
DIRECTIONS
- Place all ingredients in a jar or plastic container with tight-fitting lid.
- Shake well until blended.
Nutritional Information Per Serving
30 Calories, Total Fat 3g, Saturated Fat 0g, Protein 0g, Total Carbohydrates 0g, Dietary Fiber 0g, Sodium 35 mg
Lemon Vinaigrette
- 3 tablespoons lemon juice (equals the juice from 1 lemon)
- ½ cup olive oil
- ½ teaspoon oregano
Balsamic Vinaigrette
- 3 tablespoons balsamic vinegar
- ½ cup olive oil
- ½ tablespoon Dijon mustard
Source: Cooking With EFNEP – Recipes for Eating Smart and Moving More
