During the warm days of summer, nothing is quite as refreshing as a cool, crisp salad. But what about winter? If you tend to steer clear of salads because you have no taste for tomatoes and cucumber during cold, gray days, you are missing out on delicious salads with a special punch for winter—namely, those made with tasty and nutritious winter greens, such as chicory, radicchio, kale, chard and mustard greens, which come into their own during this time of year.
Don’t miss out! Although most of these winter greens (which are not all green, by the way!) are available year-round, they are especially appealing in winter because their strong flavors make salads as hearty as the cold season demands, says Roberta Larson Duyff, RD, author of the American Dietetic Association Complete Food and Nutrition Guide, who encourages people to eat healthy greens year-round. Here, she explains why winter greens are so good for you and how to create tasty salads especially for winter…
The rich, deep colors of these greens, as well as their distinct flavor, indicate the presence of phytonutrients that can help protect against heart disease and some forms of cancer. Many winter greens have more nutrients than their summer cousins. Example: A cup of raw kale compared to the same amount of green leaf lettuce has more than double the amount of vitamin A, more than four times as much potassium and nearly 30 times as much vitamin C. Some hearty winter greens to choose from…
Kale—One of the most popular winter leafy vegetables. The most common is green, but other variations include a curly purple-tinged leaf.
Chicory—(also called curly endive). A frizzy green leaf with a pleasantly bitter flavor. The roots are cultivated in Europe and used as a coffee substitute.
Radicchio—Similar to chicory. Has small purplish leaves and white ribs that form a tight head of lettuce.
Escarole—The elongated green leaves have a satisfying crispness. Some varieties may have a reddish tinge.
Mustard greens—Deep, dark green leaves. Horseradish-mustard flavor. Eat the leaves, not the stalks.
Chard—Green leaves and stalks that are bright red. Remove stalks. Milder in flavor than most other winter greens.
Don’t be surprised to see kale and mustard greens, vegetables that we usually cook before eating, on the list of salad greens. When using greens that are usually cooked, you can use a technique called “massaging” to make them more tender. First, break leaves into bite-sized pieces. Place them in a bowl and toss the greens with a little bit of salad dressing—just to lightly coat them (see suggested dressing below). Then gently rub the leaves with your hands. Let the leaves sit for a few minutes, and you’ll find that their tough texture relaxes and becomes more tender. Now add your other salad ingredients and the rest of the dressing, and you’re good to go.
There are several ways to use these greens. You can toss some of the more assertive greens into a bowl of milder leaves, like romaine, to get the nutritional benefits without overwhelming your palate. You also can use a combination of any of the winter greens mentioned above. Other ingredients to add…
Root vegetables. Turnips, sweet potatoes and other root vegetables have a natural affinity for winter greens. You can add pieces of sweet potato or turnip (cooked and cooled) to raw winter greens or add shavings of raw turnips, radishes or beets.
Nuts and cheese. Throw in a handful of your favorite nuts. They add flavor, texture, healthy fats and an array of their own nutrients, including fiber, vitamins and minerals. In addition, you can sprinkle in cheese, such as fresh Parmesan or Feta, which also provides a hit of protein.
Fruit, fresh or dried. Pear or apple slices work wonderfully in cold-weather salads, as do cranberries and pomegranate seeds. Citrus is abundant in winter—try tossing tangerine segments, blood orange slices or chunks of grapefruit on top of mustard greens or kale. Other delicious additions include dried fruit, such as figs, dates or dried mango or cherries.
Dressing. Because hearty greens can stand up to more intense flavors, now’s the time to get out your favorite nut oils, such as pecan, walnut or almond oil. Pair an oil with a fruity vinegar, such as pear balsamic or pomegranate vinegar. Use a ratio of 2:1 (oil to vinegar) and add a bit of Dijon mustard, salt and black pepper. Crushed garlic is a great addition to this dressing, as are herbs such as dried chili peppers. You also can use any stray or leftover juice from the fruits you have chopped up for the salad.
