| Prep: 20 mins | Cook: 0 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 290 | 15.6g | 4.2g | 23g |
| sugars | fibre | protein | salt |
| 15g | 7g | 10g | 0.5g |
When the first green leaves of spring claim the Midwestern landscape, I’m often drawn back to my earlier roots in Nebraska. These bountiful months cause me to reminisce about farm-to-table freshness that was a staple of my upbringing. It is in this spirit of renewal and vibrancy that I share my love for the Costmary Spring Greens Salad. An array of colors and flavors, this salad contains a refreshing blend of fruit, greens, nuts, and cheese.
Fusion of Flavors
Who says salads need to be ordinary? The Costmary Spring Greens Salad is far from it. The unique combination of strawberries, blueberries, raspberries, orange and grapefruit sections creates a symphony of flavors that perfectly represents the peak of springtime freshness. To compliment the fruit, finley chopped costmary leaves, an aromatic perennial, add a unique warmth to the salad, setting it apart from your run-of-the-mill green salads.
Lightly toasted almonds provide a satisfying crunch, coupled with the creamy crumbled feta adding a delicious tanginess. The salad dressing, a simple mix of extra-virgin olive oil, honey, white wine vinegar, and a splash of lemon juice adds an undeniably fresh and vibrant flavor to this delightful salad. A touch of salt and pepper to taste completes this fresh, flavorful package.
Health & Nutritional Benefits
This salad not only tantalizes the taste buds but also brings a plethora of health benefits. The mixed fruits offer a healthy dose of vitamin C, an antioxidant that helps to protect your body from damaging free radicals. Berries, in particular, are high in fiber and packed with antioxidants, offering a myriad of health benefits.
Almonds are a source of healthy fats and protein, helping you to feel satiated. The inclusion of feta cheese, which is lower in fat and calories than many other types of cheese, makes this a health-forward choice. The dressing of olive oil, honey, and lemon juice, aside from adding a zesty flavor, is also rich in heart-healthy fats from the olive oil and immune-boosting benefits from the honey and lemon juice.
Furthermore, according to the National Institutes of Health, costmary leaves, a common ingredient in Mediterranean cuisine, have also shown potential for their antioxidant, antimicrobial, and anti-inflammatory properties.
Great Pairings
This salad moves with ease from a light lunch to a perfect accompaniment to dishes like grilled chicken or seared salmon. For all the seafood lovers out there, I highly recommend pairing this salad with Roasted Salmon with Green Herbs from the Food Network’s Ina Garten.
Enjoy the delightfully fresh and vibrant burst of flavors comfortably wrapped up in this wholesome, heart-healthy Costmary Spring Greens Salad. You might just find it becoming an eagerly anticipated tradition, as those first leaves of spring begin to sprout.
What You’ll Need
- 12 cups mixed spring greens
- 2 cups costmary leaves, finely chopped
- 1 cup strawberries, sliced
- 1 cup blueberries
- 1 cup raspberries
- 2 medium oranges, peeled and sectioned
- 1 large grapefruit, peeled and sectioned
- 3/4 cup unsalted almonds, toasted
- 1/2 cup feta cheese, crumbled
- 1/4 cup extra-virgin olive oil
- 2 tablespoons honey
- 2 tablespoons white wine vinegar
- 1 tablespoon lemon juice
- Salt to taste
- Black pepper to taste
Method
Step One
Begin by washing your mixed spring greens and costmary leaves thoroughly. After that, place them in a large salad bowl. This will serve as the foundation for your salad.
Step Two
Next, slice your strawberries and add them to the bowl, along with the blueberries and raspberries. After you’ve added the berries, it’s time to peel and section your oranges and grapefruit. Once that’s done, add them to your bowl.
Step Three
To add a bit of crunch, take your toasted almonds and add them to your salad. To provide a salty contrast to the fruits’ sweetness, sprinkle feta cheese on top.
Step Four
Now let’s prepare the dressing. In a separate smaller bowl, add the extra-virgin olive oil, honey, white wine vinegar, and lemon juice. Stir well until combined, then season with salt and black pepper according to your taste preference.
Step Five
Lastly, drizzle the dressing over your salad. Toss everything together until all ingredients are coated with the dressing, ensuring a flavorful bite in every spoonful.
Step Six
Serve your Costmary Spring Greens Salad immediately. Enjoy its refreshing and vibrant flavors which invokes the essence of springtime. This salad is perfect for luncheons, picnics or as a simple yet healthy dinner option.
