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3.1 Salads

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French salads are like French women–always stylishly dressed. And, like fashion, the more sparingly you can dress it while still being respectable, the sexier the result.

Must we spiral down in horror at the thought of all the micronutrients we’ve missed over the years? Absolutely not! Firstly, here’s a quick overview of nine common salad greens, though this list isn’t exhaustive…

Iceberg Lettuce: Nothing against it, but it’s lacking in both flavor and nutritional value compared to other greens!

Romaine Lettuce: Popular yet relatively ordinary, similar to iceberg but with more micronutrients and, in my opinion, more character—it’s my go-to filler lettuce.

Spinach: Also popular, mild, and nutrient-dense. If you prefer less bitterness or smaller leaves, opt for baby spinach.

Spring Mix: As the name suggests, it’s a blend of various lettuces like green leaf, red leaf, green chard, mizuna, and tango. It introduces you to multiple greens at once.

Equally important is the “spring” aspect—it features young greens that are milder (read: sweeter and less bitter) yet equally nutritious. A win-win for salad newcomers!

50/50 Blend: Half spring mix, half spinach—simple and widely available, making it a convenient choice.

Arugula: Known for its unique blend of tartness and pepperiness, often described as bitter but not excessively so compared to others. It may not appeal on its own but can transform with the right dressing.

Kale: Slightly divisive due to its texture and flavor, but incredibly versatile and nutrient-dense. It can even be prepared like crispy potato chips, enough to fool you in a taste test.

Swiss Chard: Part of the amaranth family, akin to spinach in bitterness but vibrant and nutrient-packed. Sauté or add to soups for an easy introduction.

Microgreens: Baby versions of familiar plants harvested early, bursting with nutrients and varying flavors from mild to spicy—perfect for salads.

Now, here are three tips to expand your palate, from the Blue Zones author, and embrace a wider range of salads:

1️⃣ Explore different salad greens. Be open to trying new varieties—visit a quality salad bar with a friend or seek guidance from a seasoned “salad whisperer.”

2️⃣ Invest in quality ingredients. Price isn’t always the sole indicator, but fresher greens retain better flavor and texture, enhancing your salad experience.

3️⃣ Don’t skimp on preparation. Properly washing and rinsing greens not only ensures safety but also revitalizes color, texture, and flavor, reducing bitterness.