Recipe: Mixed Greens with Blueberries and Feta - Using Fresh Herbs in Salads

FRESH HERBS BRING SPRING TO YOUR SALADSSource: Dana Jacobi for the American Institute for Cancer Research

Now that we are enjoying the tulips in some places and dogwood blossoms in other parts of the country, it feels like time to start enjoying just-picked spring vegetables, too. But unless you live where it is warm most of the year, April is still a time when most of us rely on an abundance of fresh produce from Florida and California.

Making the best of this, you can do very nicely by perking up green salads by adding fresh herbs like parsley, basil, or mint (available at the market) to your dressing, leafy greens, or both. In spring, I especially like using mint. It refreshes the flavor of romaine and other greens, and makes commercially-grown baby spinach positively sprightly.

The concentrated aroma and flavor of herbs signals that they are packed with nutrients. Mint is particularly rich in vitamin C, carotenoids and antioxidant compounds, especially terpenes, which laboratory studies have shown to protect against some cancers. It also contains substances that help the body fight inflammation and can aid in easing nasal congestion, just the thing if you suffer from spring allergies.

The mint you buy will probably be spearmint, though you might find peppermint. Spearmint has slightly rounded, crinkly, bright green leaves and a mild, refreshing flavor. Peppermint's pointed leaves have a purplish cast. Its flavor is cool and intense.

The recipe for the following salad appears in The New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life. The dressing includes a touch of mint, plus fresh berries, but you can also add a bit more mint to the salad itself. I like to snip four or five additional mint leaves into thin strips and toss them with a combination of baby spinach, romaine and red leaf lettuce. Fresh berries on top of the greens gives the salad a vernal look while enhancing its nutritional value. If there are no blueberries around, strawberries can take their place in both the dressing and on the salad.

MIXED GREENS WITH BLUEBERRIES AND FETA
Source: The New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life

2 Tbsp. raspberry-flavored (or blueberry-flavored) vinegar
1/4 cup fat-free, reduced-sodium chicken broth
2 Tbsp. extra-virgin olive oil
1 tsp. honey
2 small fresh mint leaves
1 cup plus 10 fresh blueberries
8 cups mixed salad greens, torn into bite-sized pieces.
2 oz. crumbled reduced-fat feta cheese

In a blender, place vinegar, broth, oil, honey, mint and 10 blueberries. Blend at low speed just until smooth and well-combined. Transfer the dressing to a jar with a tight-fitting lid and refrigerate until needed. (It will keep for up to 3 days.)

In a large bowl, toss greens with remaining blueberries.

Shake vinaigrette until well blended, drizzle over the salad, and toss lightly.

Sprinkle the cheese over the top and serve.

Makes 8 servings
Per serving: 64 calories, 4 g. total fat (1 g. saturated fat), 5 g. carbohydrate, 3 g. protein, 2 g. dietary fiber, 126 mg. sodium.