Article Contributed by Judith Lessler, Durham Farmers’ Market Vendor
Eating healthy and preparing meals can feel overwhelming. With an endless to-do list and busy schedules, cooking at home or bringing your own lunch to work can easily get pushed to the side. Salads are simple to make, but it’s easy to get into a rut, using the same type of lettuce or green every time.
Spring is the perfect time to try new lettuces and greens, and the Durham Farmers’ Market is the best place to find more than 30 varieties of greens that will tickle your taste buds. Dinosaur Kale, Italian Escarole, Tango Lettuce – the possibilities and flavors are endless! No longer do your salads need to taste “boring” or “bland.”
Greens and lettuces are filled with Vitamins A and C, potassium, iron, calcium and fiber. As a general rule, the darker the green, the more nutrients it contains. No matter the green, it’s hard to go wrong! You can purchase a salad mix at the Farmers’ Market or make your own. Here’s a simple guideline for creating your own delicious mix:
1.) Start with a mild lettuce or green, such as spinach, mache, escarole or kale
2.) Add a crisp lettuce or green, like romaine
3.) Finish with a tart, bitter or spicy green, such as arugula, watercress, mizuna, radicchio, chioggia, tat soi, mustard greens, endive, dandelion, frisee, radicchio, swiss chard, collards, bok choy or turnip greens
Cool-season lettuces and greens thrive in the spring and fall when temperatures are below 70 degrees. These include kale, mustard greens, spinach, chard and looseleaf lettuces. You can find these and many others at the Market right now! Due to North Carolina’s mild climate, you can also find greens and lettuces throughout the summer, such as varieties of romaine and crisphead lettuces.
Spend time one evening this week prepping several salads so you have a ready-to-eat, healthy, local meal at your fingertips when lunch or dinnertime hits. Use the plastic containers or mason jars sitting around your house and fill them with luscious lettuce, glorious greens and local vegetables from your Farmers’ Market. When it’s time to eat, top the salad with your favorite dressing and add any proteins, such as quinoa, meat or nuts. Now you are all set for a meal that will make your body strong and give you the energy you need to continue with your day. Happy eating!