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5 Spring Green Salad Ideas and Recipes

By Shoshana Pritzker, RD, CDN, CSSD, CISSN

Reviewed by Briana Rodriquez, RD

Healthy Recipe

Sometimes there’s nothing more refreshing than a crisp salad packed with fruits and veggies  especially after a long winter! It’s time to put away the soup pots and break out the cutting boards. Here are 5 spring salad recipes you’ll want to try stat.

 

If you’re a Jenny member, consult with your coach before adding food to your menu plan to ensure you stay on track!

 

Looking for more inspiration? Try some of these spring salad ideas that will get the juices flowing:

 

  • Make a salad without lettuce  try using lots of non-starchy vegetables like chopped cucumber, tomatoes, bell peppers and red onion and top with a protein like beans, cheese or nuts
  • Combine your favorite seasonal fruits like berries, apples, cherries, and orange wedges; drizzle with some fresh orange juice or lime juice as the dressing
  • Remember Ambrosia salad? Lighten up this creamy fruit salad by replacing full fat cream and sour cream with plain Greek yogurt and sugar-free honey or maple syrup
  • Try some flavor enhancers like horseradish, green onions, mustard, and even hot sauce in your salad!
  • A dash of grated parmesan cheese goes a long way in terms of flavor
  • Try grilling your veggies before tossing them in a salad

5 Spring Green Recipes

Now for the main event! Check out these healthy spring recipes that make the perfect pairing for any lunch or dinner. If you’re a Jenny member, make sure to touch base with your coach before adding to your plan.

spring-salad-couscous-salad

1. Couscous Salad with Tomatoes, Feta, and Arugula

Makes 1 serving

Ingredients:

  • ¼ cup cooked pearl couscous (warm or from the fridge)
  • ¼ cup sliced grape tomatoes
  • 1 tablespoon crumbled feta cheese
  • 1 cup fresh arugula or baby greens
  • 1 tablespoon chopped fresh parsley
  • 1 teaspoon olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • ½ teaspoon white wine vinegar

Instructions:

Combine ¼ cup cooked pearl couscous (warm or from the fridge) with ¼ cup sliced grape tomatoes, 1 tablespoon crumbled feta cheese, 1 cup fresh arugula or baby greens, and 1 tablespoon chopped fresh parsley in a large bowl, set aside.

 

In a small bowl combine with a fork 1 teaspoon olive oil, 1 tablespoon lemon juice, dash of salt and pepper, and ½ teaspoon white wine vinegar.

 

Drizzle over the salad ingredients and toss well to combine. Makes 1 serving.

Health benefits

Couscous is rich in selenium and other antioxidant vitamins that help maintain a healthy immune system. Feta cheese is packed with healthy fats and protein that keep you feeling full and satisfied for longer.

 

Would pair well with Chicken Cranberry Salad Kit

spring-salad-simple-chopped-salad

2. Simple Chopped Salad with Lemon Poppyseed Dressing

Makes 2 servings

Ingredients:

  • ¼ cup lemon juice
  • ¼ cup extra virgin olive oil
  • 1-2 tablespoons sugar-free honey or maple syrup
  • 1 teaspoon Dijon mustard
  • ¼ teaspoon sea salt
  • 1 ½ teaspoon black poppy seeds
  • 2 cups chopped romaine lettuce
  • 2 tablespoons chopped red onion
  • ¼ cup diced cucumber
  • ¼ cup diced bell pepper
  • 2 tablespoons diced celery
  • ¼ cup halved grape tomatoes

Instructions:

For the dressing, combine with a fork or whisk ¼ cup lemon juice, ¼ cup extra virgin olive oil, 1-2 tablespoons sugar-free honey or maple syrup, 1 teaspoon Dijon mustard, ¼ teaspoon sea salt, 1 ½ teaspoon black poppy seeds; set aside or put in the fridge until ready to serve.

 

In a medium bowl, combine 2 cups chopped romaine lettuce, 2 tablespoons chopped red onion, ¼ cup diced cucumber, ¼ cup diced bell pepper (color of choice), 2 tablespoons diced celery, ¼ cup halved grape tomatoes. Toss well to combine. Separate into two bowls. Drizzle with salad dressing before serving.

Health benefits

Poppy seeds are a great source of fiber and healthy fats. Plus, one tablespoon of poppy seeds provides 26% of the daily requirements for manganese, a trace element important for bone health and blood clotting.

 

Would pair well with the Turkey & Cheddar Baguette

spring-salad-with-raspberries-and-walnuts

3. Spring Green Salad with Raspberries and Walnuts

Makes 1 serving

Ingredients:

  • 2 cups spring mix lettuce
  • ¼ cup fresh raspberries
  • 1 tablespoon chopped walnuts
  • 1-2 thin slices red onion
  • Balsamic dressing (we prefer Jenny’s Balsamic Vinaigrette) Or 1 teaspoon extra virgin olive oil + 1 tablespoon balsamic vinegar
  • Salt and pepper to taste

Instructions:

In a large bowl, combine 2 cups spring mix lettuce, ¼ cup fresh raspberries, 1 tablespoon chopped walnuts, and 1-2 thin slices red onion. Drizzle with your favorite light balsamic dressing OR 1 teaspoon extra-virgin olive oil, 1 tablespoon balsamic vinegar, dash of salt and pepper. Makes 1 serving.

Health benefits

One cup of raspberries provides more than half of the recommended daily value of vitamin C.[1] That’s a potent dose of this antioxidant nutrient. Plus, one (1-ounce) serving of walnuts contains nearly 5 grams of protein and 17 grams of unsaturated fatty acids.[2] Both protein and dietary fat help you feel fuller for longer, while healthy fats have powerful heart healthy properties.

 

Would pair well with Roasted Turkey and Cauliflower Mash

spring-salad-black-eyed-peas

4. Black Eyed Peas Rainbow Salad

Makes 4-5 servings

Ingredients:

  • 1 (15-ounce) can black eyed peas (drained and rinsed)
  • 1 cup halved grape tomatoes
  • 1 (11-ounce) can sweet corn (drained)
  • 1 small red bell pepper (cored, seeded, and diced)
  • 1 small orange bell pepper (cored, seeded, and diced)
  • ½ cup diced red onion
  • 1 medium celery stalk (diced)
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons red wine vinegar
  • 2 tablespoons extra virgin olive oil
  • 1 ½ teaspoons Dijon mustard
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon dried oregano

Instructions:

In a large bowl, combine 1 can 15-ounce can black eyed peas (drained and rinsed), 1 cup halved grape tomatoes, 1 (11-ounce) can sweet corn (drained), 1 small red bell pepper (cored, seeded, and diced), 1 small orange bell pepper (cored, seeded, and diced), 1/2 cup diced red onion, 1 medium celery stalk (diced), and 2 tablespoons chopped fresh basil.

 

For the dressing, combine in a small bowl with a fork or whisk 2 tablespoons red wine vinegar, 2 tablespoons extra virgin olive oil, 1 ½ teaspoons Dijon mustard, ¼ teaspoon salt, ¼ teaspoon black pepper, and ¼ teaspoon dried oregano.

 

Pour over salad and toss well to combine. Keep in the fridge until ready to serve. Makes 4-5 servings.

Heath benefits

Soluble fiber in black eyed peas helps moved food through the digestive tract while keeping you full between meals. They’re also an excellent source of folate, copper, and thiamine.

 

Would pair well with the Classic Cheeseburger

 

spring-salad-watermelon-cucumber

5. Watermelon Salad with Avocado and Cucumber

Makes 4-5 servings

Ingredients:

  • 2 cups cubed watermelon
  • 1 avocado, cubed
  • 1 large English cucumber cut into bite-sized pieces
  • ¼ cup fresh chopped cilantro
  • ¼ cup olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons fresh lime juice

Instructions:

Combine in a large bowl 2 cups cubed watermelon, 1 avocado (cubed), 1 large English cucumber cut into bite-size pieces, ¼ cup fresh chopped cilantro, ¼ cup olive oil, ¼ teaspoon salt, ¼ teaspoon black pepper, and 2 tablespoons fresh lime juice.

 

Toss well to combine. Cover and store in the fridge until ready to serve. Makes 4-5 servings.

Health benefits

Both watermelon and cucumber are over 90% water which means they’ll help your each your water goals for the day.[3] They’re also low-calorie dense foods so they’ll fill your belly on fewer calories. Avocadoes are low in carbs, high in fiber, and packed with healthy fats. They’ve also got more potassium than a single banana helping to maintain fluid and electrolyte levels.

 

Would pair well with the Margherita Pizza

 

Take your weight loss to the Max this spring with Jenny’s most effective program ever! You’ll get a complete meal plan including breakfast, lunch, dinner, snacks and desserts plus the support of your very own weight loss coach. Plus, you can add your own fruits and vegetables — including the above spring salad recipes.

 

What are you waiting for? Learn more about our Max Up program today.

 

maxup_blog_footer.jpg

 

Sources

[1] https://www.nutritionvalue.org/Raspberries%2C_raw_nutritional_value.html

[2] https://bit.ly/3mr8bWU

[3] https://www.webmd.com/diet/foods-high-in-water

 

Quote

 

This article is based on scientific research and/or other scientific articles and was written and reviewed by certified professionals. 

 

Our goal at Jenny Craig is to provide the most up-to-date and objective information on health-related topics, so our readers can make informed decisions based on factual content. All articles undergo an extensive review process, and depending on the topic, are reviewed by a Registered Dietitian Nutritionist (RDN) or Certified Nutritionist, to ensure accuracy. 

 

This article contains trusted sources. All references are hyperlinked at the end of the article to take readers directly to the source. 

 

 

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Contributors

Shoshana Pritzker, RD, CDN, CSSD, CISSN

By Shoshana Pritzker, RD, CDN, CSSD, CISSN

Shoshana is a Registered Dietitian and Certified Sports Nutritionist in private practice based on Long Island, New York. With over 15 years in the health, nutrition and fitness fields, Shoshana has worked with brands including Nature’s Bounty Company, Joy Bauer “The Today Show Dietitian,” Oxygen Magazine, and others. Shoshana’s nutrition philosophy includes the mantra that “all foods fit,” making room for a healthy balance while building a healthy relationship with food. In her spare time, you’ll find Shoshana sharing tips and tricks for feeding her two toddlers, while trying to manage it all — from the meltdowns to the messes to the kisses and the hugs.

Favorite healthy snack: Greek yogurt topped with fruit, granola and yogurt almonds
Briana Rodriquez, RD

Reviewed by Briana Rodriquez, RD

Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs.

Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!)

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