2 Salads to Lighten Up the Memorial Day MenuPosted: May 24, 2014
By Emma Fogt
As soon as Memorial Day passes, pools open and beach side-bathers return for another summer of fun in the sun. The anticipation of skinny clothes attracts a desire for skinny food and what better way to lighten up Memorial Day than with a few salads on the table.
These salad recipes are heavy on flavor and light on junk, so you can feel good about what’s going on your plate, and your taste buds can too. Pair them with a veggie burger or lean cut of meat from the grill. Then sit back and savor the first few (unofficial) days of summer.
Susan’s Turbulent Watermelon Salad
Jan’s Strawberry Spinach Salad
Susan’s Turbulent Watermelon Salad was discovered mid-air when we were reading through a recipe magazine. Susan loves the crunch and juiciness of this salad and I have seen her add tomatoes and red onion to it as well. When not writing recipes, you’ll find Susan acting as a communications director, swinging her tennis racquet, or dominating the Scrabble board.
1 (5-lb) watermelon
Salt and pepper
2 Tbsp. chopped fresh mint
4 oz. feta cheese, crumbled
6 whole mint sprigs
Cut the flesh from the melon and cut into bite-size pieces, removing and discarding the seeds. Add in the chopped mint, taste, and adjust seasonings if needed.In a large bowl, combine the melon and feta. Garnish with mint sprigs and serve.
WATERMELON FACTS: Watermelon is low in calories, refreshing and easy to prepare. One wedge has 86 calories, provides 30-40% of the daily-recommended value for vitamins A and C, and also provides about 22 grams of carbs, 2 grams of protein and 5% of our daily value of fiber.
Jan’s Strawberry Spinach Salad is brought to you by my yoga-loving, horseback-riding, recycling advocate Jan. Jan is a skilled architect and avid home cook. You’ll find her salad super easy to assemble, with an incredibly memorable punch of color and flavor.
¼ cup canola or safflower oil
2 Tbsp. rice vinegar
1 ½ Tbsp. sugar
1 ½ tsp. fresh dill, minced
1/8 tsp. onion powder
1/8 tsp. garlic powder
1/8 tsp. dry mustard
6 cups fresh baby spinach leaves, washed and dried
2 Tbsp. sesame seeds, toasted
2 cups strawberries, sliced
Whisk together the oil, vinegar, sugar, dill, onion powder, garlic powder and dry mustard in a small bowl for the dressing.
Place the washed and dried fresh baby spinach leaves in a bowl. Add 2 cups of sliced strawberries and toss gently.
Sprinkle the salad with sesame seeds. Toss lightly while drizzling in dressing.
SPINACH FACTS: Spinach is a summer time power food. It’s high in iron and contains over 50% recommended Vitamin A in just one cup of raw leaves. Spinach is also known for it’s powerful antioxidants of lutein. Zea-xanthin and beta-carotene, which help with aging and various diseases processes such eye health.
Emma Fogt, MBA, MS, RD, LDN, FAND is a Wellness Expert, Speaker & Author. She is seen as a Nutrition Expert in the local media and enjoys cooking up a storm with corporations via Culinary Team Building. Her programs offer leaders and emerging leaders talks, webinars and workshops on wellness, wellbeing and work-life fit. Emma is an active member of Nutrition Entrepreneurs (Chair 2012-13), The National Speaker’s Association and a Fellow of the Academy of Nutrition & Dietetics. Emma’s first book published by ewomenwellness is entitled:Having YOUR All, How Self-Care Leads to an Energized, Empowered and Effective Life!