As the weather warms, it’s the perfect time to revitalize your lunch routine with vibrant, nutrient-packed spring salads. Kelly’s Choice and American Dining Creations have teamed up to recommend ways to upgrade the nutritional value of your salads with seasonal fruits and vegetables.
At American Dining Creations, we ensure that our guests have a wide variety of fresh ingredients to make small, achievable changes in their daily routines, starting in our cafes. Incorporating our culinary philosophy, The Fresh Difference, we can offer seasonal produce and regional specialty items to boost flavor.
Whether you’re grabbing a quick bite from the workplace salad bar or perusing the options at your office micro market, we recognize that having a dining program that supports your overall health and well-being is essential.
Embrace Seasonal Bounty
Spring brings an abundance of fresh produce to the table, offering a kaleidoscope of colors and flavors to elevate your salads. From crisp asparagus and tender baby spinach to juicy strawberries and peppery arugula, there’s no shortage of options to tantalize your taste buds.
Nutrient-Rich Powerhouses
By loading up your salad with a variety of spring vegetables, you’re treating your palate to a burst of freshness and nourishing your body with essential vitamins, minerals, and antioxidants. Leafy greens like spinach and kale are rich in fiber and vitamins A, C, and K, while veggies like asparagus and snap peas provide a healthy dose of folate and vitamin C.
Choosing a salad for lunch can help lower your risk of death from chronic conditions. A 2014 meta-analysis of 16 studies published in the British Medical Journal found that each serving of fruits and vegetables you have each day lowers your risk of dying from heart disease, cancer, and other chronic conditions.
Customize to Your Heart’s Content
One of the joys of building your own salad is the freedom to customize it according to your preferences and dietary needs. Use the fresh ingredients available at your salad bar to create your ultimate veggie-packed masterpiece. Load up on your favorite greens, toss in some crunchy bell peppers, radishes, and cucumbers for texture, and remember to add a pop of sweetness with seasonal fruits like strawberries or mandarin oranges.
Elevate Your Micro Market Experience
Even if you’re grabbing a quick bite from the office micro market, you can still opt for veggie-heavy salad options that pack a flavorful punch. Look for pre-made salads featuring a medley of spring vegetables like cherry tomatoes, sugar snap peas, and baby carrots, and pair them with a protein source like grilled chicken or tofu for a satisfying and balanced meal.
Have Fun with Food Synergy
Incorporating a variety of fruits and vegetables into your salads not only adds vibrant colors and flavors but also maximizes their nutritional benefits through the concept of food synergy. By strategically pairing certain ingredients, you can enhance the absorption of key nutrients and promote overall well-being.
Try these combinations to unlock nutrition’s food synergy potential:
Spinach and Strawberries:
The vitamin C in strawberries enhances the absorption of iron from spinach, supporting healthy blood circulation and energy levels.
Tomatoes and Avocado:
The healthy fats in avocados increase the absorption of lycopene, a powerful antioxidant found in tomatoes, which helps protect against oxidative damage and inflammation.
Blueberries and Spinach:
Blueberries are packed with antioxidants called anthocyanins, while spinach provides a wealth of vitamins, minerals, and phytonutrients. Blueberries come in season later than strawberries. Pairing blueberries with spinach in salads creates a nutritional powerhouse that supports brain health, improves cognitive function, and protects against age-related cognitive decline.
Final Thoughts
Let’s embrace the bounty of seasonal produce this spring and indulge in the vibrant flavors of nature’s finest offerings. Whether you’re building your own masterpiece at the salad bar or opting for a convenient micro market snack, choosing fruit and veggie-heavy salads is a delicious choice and a nourishing one for your body and soul that may increase your lifespan.
References:
Wang X, Ouyang Y, Liu J, Zhu M, Zhao G, Bao W, Hu FB. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ. 2014 Jul 29;349:g4490. doi: 10.1136/bmj.g4490. Erratum in: BMJ. 2014;349:5472. PMID: 25073782; PMCID: PMC4115152.
Jacobs DR, Tapsell LC. Food synergy: the key to a healthy diet. Proc Nutr Soc. 2013 May;72(2):200-6. doi: 10.1017/S0029665112003011. Epub 2013 Jan 14. PMID: 23312372.