Simple Salads

Leafy greens provide folate, which is the B vitamin that is critical to red blood cell health and reduces birth defects. They also contribute generous amounts of the antioxidants lutein and zeaxanthin and are filled with vitamin A. Lutein is absorbed better when it is combined with olive oil, so try making some simple dressings to absorb more nutrients while eating salads.

Once serving of nuts and seeds adds five grams of high quality fiber, vitamin E, fiber, minerals and arginine, which helps blood vessels to function. The Havards Men's Health Watch released a report that two onces of nuts a week may lower your risk of heart disease.

Summer's Best Salad

3 tablespoons fresh lime juice
2 teaspoons honey
1/2 teaspoon spicy mustard
1/4 teaspoon salt
1/4 teaspoon pepper
2 teaspoons olive oil
4 cups shredded romaine lettuce
1 cup yellow pear tomatoes, halved
1 cup chopped peeled cucumber
1/2 cup chopped orange bell pepper
1/2 cup thinly sliced radishes
2 tablespoons chopped fresh chives
1 yellow squash, halved lengthwise, thinly sliced
1/2 cup chopped avocado

Combine first five ingredients in a bowl and gradually add oil, stirring with a whisk. Combine all other ingredients except the avocado in a large bowl. Drizzle with dressing and toss to coat. Top with avocado and serve.

Serves 6

Arugula, Grape and Sunflower Seed Salad

3 tablespoons red wine vinegar
1 teaspoon honey
1 teaspoon maple syrup
1/2 teaspoon stone-ground mustard
2 teaspoons grapeseed oil
7 cups lightly packed baby arugual
2 cups red grapes, halved
2 tablespoons toasted sunflower seeds
1 teaspoon fresh thyme
Course salt and fresh black pepper

Combine the first four ingredients in a small bowl and gradually add oil while whisking. Combine the rest of the ingredients in a large bowl and drizzle with with dressing. Toss to coat and serve with bread sticks.

Serves 6

Mixed Herb Salad

4 cups gourmet salad greens
1 1/2 cups pea shoots
1 cup yellow cherry tomatoes, cut in half
1 cup red cherry tomatoes, cut in half
1/2 cup choped chives
2 tablespoons choped fresh thyme
1 tablespoon chopped fresh tarragon
3 tablespoons sherry vinegar
2 teaspoons honey
1/2 teaspoons spiced mustard
1 tablespoon olive oil
Course salt and ground black pepper

Combine first 7 ingredients in a large bowl. Combine vinegar and next 3 ingredients in a small bowl, add oil gradually and stir with a whisk. Combine dressing with greens mixture and toss to coat.

Serves 6

Spring Mix with Balsamic Vinaigrette

2 bag of ready to use spring mix greens
Pinch of salt and ground black pepper
1 pint grape tomatoes
1 yellow bell pepper, seeded and sliced thin
Balsamic Vinaigrette - below

Toss greens, salt, pepper and toss with 1/2 cup of vinaigrette to coat. Place in bowl and top with grape tomatoes and bell pepper. Serve remaining dressing on the side.

Balsamic Vinaigrette:
1 shallot, peeled and chopped
1 tablespoon chopped fresh basil leaves
1/4 cup balsamic vinegar
1/2 teaspoon of salt
1 teaspoon of sugar
1/2 teaspoon ground pepper
1 cup olive oil

Put shallot and basil into bowl of food processor. Pulse until finely chopped. Add balsamic, sugar, salt and pepper and pulse again. Slowly add olive oil with machine running. Pour into small bowl and serve.

There are so many healthy cooking oils that your possibilities are endless and benefits are great!