Hello Foodie Friends,

Welcome to National Salad Month! As May rolls around, it’s time to celebrate the vibrant, nutritious, and endlessly versatile world of salads. Whether you’re a devoted salad enthusiast or someone looking to incorporate more greens into your diet, this month offers a fantastic opportunity to explore the myriad flavors, textures, and colors that salads have to offer.

National Salad Month originated as a way to promote healthy eating and raise awareness about the nutritional benefits of incorporating more fresh vegetables into our diets. The month of May was chosen not only for its association with spring and the abundance of fresh produce it brings but also as a strategic time to encourage healthier eating habits as we transition into the warmer months.

Salads are more than just a combination of vegetables tossed together in a bowl – they’re a canvas for creativity, flavor experimentation, and nutritional exploration.

One of the joys of salad making is the opportunity to experiment with different flavor profiles, textures, and ingredients. Whether you prefer a light and refreshing salad with crisp lettuce and tangy vinaigrette or a hearty salad packed with grains, proteins, and roasted vegetables, there’s a salad out there to suit every taste and dietary preference.

One of the best ways to elevate your salad game is by incorporating seasonal ingredients. Not only do seasonal fruits and vegetables taste fresher and more flavorful, but they also boast higher nutritional content and are often more budget-friendly. As you peruse your local farmer’s market or grocery store, keep an eye out for seasonal produce such as juicy tomatoes, crunchy cucumbers, peppery arugula, and vibrant berries.

In addition to fruits and vegetables, don’t forget to experiment with other seasonal ingredients such as fresh herbs, nuts, seeds, and cheeses. These additions can add depth, texture, and complexity to your salads, taking them from simple side dishes to satisfying meals in their own right.

Now, let’s get to the fun part – exploring some delicious salad recipes from around the world. Whether you’re in the mood for a light and refreshing summer salad or a hearty and satisfying meal-in-a-bowl, there’s something here for everyone:

Garden Salad

Ingredients:

• 4 cups mixed salad greens (such as iceberg lettuce, romaine lettuce, and spinach), washed and torn into bite-sized pieces
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1 medium carrot, grated
• 1/2 red onion, thinly sliced
• Optional additions: sliced bell peppers, radishes, olives, or any other favorite salad vegetables
• Optional toppings: croutons, sunflower seeds, or sliced almonds

For the dressing:

• 1/4 cup extra-virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste

Instructions:

1. In a large salad bowl, combine the mixed salad greens, cherry tomatoes, cucumber, carrot, red onion, and any optional vegetables you’re using. Toss gently to mix everything together evenly.
2. In a small bowl, whisk together the extra-virgin olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper until well combined. Alternatively, you can shake all the dressing ingredients together in a jar with a tight-fitting lid.
3. Drizzle the dressing over the salad, starting with about half of the dressing, and toss the salad gently to coat the ingredients evenly. Add more dressing as needed, tasting as you go until you reach your desired level of flavor.
4. Once the salad is dressed to your liking, sprinkle any optional toppings over the top, such as croutons, sunflower seeds, or sliced almonds.
5. Serve the Garden Salad immediately as a refreshing side dish or as a light and healthy main course. Enjoy!

Caesar Salad

Ingredients:

For the salad:

• 1 head of romaine lettuce, washed and dried
• 1/2 cup croutons (store-bought or homemade)
• 1/4 cup shaved or grated Parmesan cheese

For the dressing:

• 1/4 cup mayonnaise
• 2 tablespoons freshly squeezed lemon juice
• 2 teaspoons Dijon mustard
• 2 garlic cloves, minced
• 1/4 cup extra-virgin olive oil
• Salt and black pepper to taste

Instructions:

1. Start by preparing the romaine lettuce. Cut off and discard the tough bottom of the lettuce head. Then, tear the leaves into bite-sized pieces and place them in a large salad bowl.
2. If you’re adding grilled chicken, bacon bits, or anchovies to your salad, prepare them now according to your preferred method. Cook the chicken until it’s no longer pink in the center, crisp up the bacon until it’s golden and crispy, or drain the anchovy fillets from the oil.
3. To make the dressing, whisk together the mayonnaise, lemon juice, Dijon mustard, minced garlic, olive oil, salt, and pepper in a small bowl until smooth and well combined. Taste and adjust the seasoning if needed.
4. Pour the dressing over the romaine lettuce in the salad bowl, tossing gently to coat the leaves evenly with the dressing.
5. Add the croutons and shaved or grated Parmesan cheese to the salad bowl, tossing again to distribute them evenly throughout the salad.
6. If you’re adding any optional ingredients such as grilled chicken, bacon bits, anchovies, hard-boiled eggs, or cherry tomatoes, arrange them on top of the salad.
7. Serve the Caesar Salad immediately, garnished with an extra sprinkle of Parmesan cheese and freshly ground black pepper if desired.

Greek Salad (Horiatiki)

Ingredients:

For the salad:

• 4 medium ripe tomatoes, cut into wedges
• 1 cucumber, sliced
• 1 small red onion, thinly sliced
• 1 green bell pepper, sliced
• 1/2 cup Kalamata olives, pitted
• 4 ounces feta cheese, crumbled
• Handful of fresh parsley leaves, chopped
• Optional: 1/2 cup pepperoncini peppers

For the dressing:

• 1/4 cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• Salt and black pepper to taste

Instructions:

1. In a large salad bowl, combine the tomato wedges, sliced cucumber, thinly sliced red onion, sliced green bell pepper, Kalamata olives, and crumbled feta cheese. If using, add the pepperoncini peppers as well.
2. In a small bowl or jar, whisk together the extra-virgin olive oil, red wine vinegar, dried oregano, salt, and black pepper until well combined.
3. Pour the dressing over the salad ingredients in the bowl, tossing gently to coat everything evenly with the dressing.
4. Sprinkle the chopped parsley over the top of the salad as a garnish.
5. Allow the Greek Salad to sit at room temperature for about 10-15 minutes before serving to allow the flavors to meld together.
6. Serve the Greek Salad as a refreshing appetizer or side dish, alongside grilled meats, fish, or crusty bread.

Cobb Salad

Ingredients:

For the salad:

• 4 cups mixed salad greens (such as romaine lettuce, spinach, and arugula), washed and dried
• 2 cups cooked chicken breast, diced or shredded
• 4 slices bacon, cooked until crispy and chopped
• 2 hard-boiled eggs, chopped
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup crumbled blue cheese
• 1/2 cup diced cucumber
• 1/4 cup diced red onion

For the dressing:

• 1/4 cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and black pepper to taste

Instructions:

1. Start by arranging the mixed salad greens on a large serving platter or in a salad bowl.
2. Arrange the diced or shredded cooked chicken breast, chopped crispy bacon, chopped hard-boiled eggs, diced avocado, halved cherry tomatoes, crumbled blue cheese, diced cucumber, and diced red onion in rows on top of the salad greens, creating a visually appealing presentation.
3. In a small bowl or jar, whisk together the extra-virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and black pepper until well combined to make the dressing.
4. Drizzle the dressing over the Cobb Salad just before serving, tossing gently to coat all the ingredients evenly with the dressing.
5. Serve the Cobb Salad immediately, either as a hearty main course or as a flavorful side dish alongside grilled meats or sandwiches.

Caprese Salad

Ingredients:

• 2 large ripe tomatoes, sliced
• 8 ounces fresh mozzarella cheese, sliced
• Handful of fresh basil leaves
• Extra-virgin olive oil, for drizzling
• Balsamic glaze, for drizzling (optional)
• Salt and black pepper to taste

Instructions:

1. Start by arranging the sliced tomatoes and fresh mozzarella cheese alternately on a large serving platter or individual plates, overlapping them slightly.
2. Tuck fresh basil leaves between the tomato and mozzarella slices, distributing them evenly across the platter.
3. Drizzle the Caprese Salad with extra-virgin olive oil, ensuring each slice of tomato and mozzarella gets a light coating.
4. If desired, drizzle the salad with balsamic glaze for an extra burst of flavor. You can either use store-bought balsamic glaze or make your own by reducing balsamic vinegar in a saucepan until thickened.
5. Season the Caprese Salad with a sprinkle of salt and black pepper to taste.
6. Serve the Caprese Salad immediately as a refreshing appetizer or side dish, allowing the flavors of the tomatoes, mozzarella, basil, and olive oil to shine.

This National Salad Month, why not challenge yourself to embrace the beauty and versatility of salads? Whether you’re hosting a backyard barbecue, packing a picnic lunch, or simply enjoying a meal at home, salads offer a delicious and nutritious way to celebrate the flavors of the season.

To get started, try experimenting with different salad combinations, dressings, and toppings to find your perfect match. Don’t be afraid to think outside the box and get creative with your ingredients – you never know what delicious discoveries you might make along the way!

In addition to enjoying salads at home, consider exploring your local dining scene to discover restaurants and eateries that specialize in fresh, seasonal salads. Many establishments offer innovative salad menus featuring locally sourced ingredients and unique flavor combinations, providing a fun and flavorful way to support your community while celebrating National Salad Month.

As National Salad Month unfolds, let’s raise our forks to a month filled with fresh flavors, vibrant colors, and wholesome ingredients. Whether you’re a seasoned salad enthusiast or a curious newcomer, there’s never been a better time to explore the endless possibilities of salad making. So, gather your favorite ingredients, unleash your creativity, and join us in celebrating the art of salad making this May.

Until we eat again…

I send you Delicious Wishes, xo

Denise