With all of the amazing produce available at springtime, one of the best ways to enjoy it is in a fresh seasonal salad. It can be as simple as tender greens tossed in oil and vinegar, or you can step up your salad by adding seasonal treats like leeks, radishes, and cucumbers. But to really maximize the nutritional benefits of your veggie assembly, you better throw an egg on top.
A new study published in the American Journal of Clinical Nutrition furthers prior research about the benefits of eating fat and vegetables together, by demonstrating higher absorption of certain antioxidants when a salad is eaten with eggs as opposed to without. Because antioxidants are fat-soluble compounds, the fats from the yolk help them enter the blood stream. So this spring, make the most of all that delicious and nutritious seasonal produce with our simple spring salad recipe – complete with egg.
Simple Spring Salad
- 2 heads of romaine lettuce
- 2 med. (1½ lb.) cucumbers
- ½ lb.green onions, diced
- ½ lb.young leeks, thinly sliced
- 5 (¼ lb) radishes, sliced
- ¼ cup of parsley, diced
- 6 hard-boiled eggs, halved
- ¾ cups olive oil
- ¾ cups red wine vinegar
- Evenly split first seven ingredients into 12 small salad bowls, arranged in the order listed (lettuce on the bottom of the bowl; half an egg at the top).
- Mix olive oil & red wine vinegar for a basic dressing accenting the veggies.
Seasonal salad nutrition benefits:
- Cucumbers contain fisetin, an anti-inflammatory flavonol believed to play an important role in your brain health; as well as polyphenols called lignans, which may help to lower risk of breast, uterine, ovarian, and prostate cancers.
- Radishes contain significant amounts of vitamin C and a few not-so-familiar phytochemicals such as detoxifying indoles and the powerful antioxidant flavonoid beta carotene. They also contain an important antioxidant called sulforaphane, a proven cancer fighter. A true health-giving workhorse, radishes aid in other healthful tasks like purifying kidney and urinary systems, regulating blood pressure, relieving congestion, and preventing respiratory problems including asthma and bronchitis.
- Leeks contain notable quantities of antioxidants, and vitamins A and K, along with healthy amounts of folic acid, niacin, and magnesium. Like onions and garlic, leeks have mighty sulfur-containing compounds – such as allicin – that fight dangerous free radicals in your body and protect your heart.