4 Spring Salad Recipes Using Seasonal Produce

4 Spring Salad Recipes Using Seasonal Produce

By Lisa McCune MS, MPH, RDN, LD

Salads can be a quick and easy meal that offers many nutritional benefits. You can also count on crisp greens to keep you cool as the weather warms up. Check out a few salad tips and recipes from a registered dietitian to see how you can get the most out of your next salad.

Types of Lettuce to Use

Iceberg lettuce is a go-to for many people when building a salad. Its crispy, crunchy texture is due to high water content, which is great for staying hydrated. However, there isn’t much room for other nutrients with all that water. If you’re looking for a boost of micronutrients (vitamins and minerals), try dark, leafy greens such as spinach or kale. Both are high in fiber, vitamin K and folic acid, which all contribute to healthy eating patterns that reduce risk for chronic diseases. They also provide different textures and colors, which make salads interesting and fun to eat!

Seasonal Produce

Your salad will be much more satisfying if you use in-season produce. In the spring, try these fruits and vegetables:

  • Avocados
  • Apples
  • Kale
  • Mushrooms
  • Asparagus
  • Strawberries
  • Spinach
  • Broccoli
  • Pineapple
  • Find many more tasty fruits and vegetables

Try different preparations of these in your salad (raw, grilled or roasted) to create different textures and flavors. Adding more produce to your salad will help you include a variety of fruits and vegetables from all categories, which is part of a healthy eating pattern per the 2020-2025 Dietary Guidelines. Choose high-protein vegetables such as beans and peas, or add eggs or cheese to keep you feeling full for longer.

Blue Asparagus Salad

This type of salad is sometimes referred to as a finger salad or forkless salad because it’s made to be eaten with your hands, like a lettuce wrap.

Prep: 15 minutes | Total: 15 minutes | Serves: 6 | Difficulty: Easy

Blue Asparagus Salad

Ingredients:

  • 2 oz. buttermilk blue cheese crumbles
  • 3 tbsp. red wine vinegar
  • 1 tbsp. Dijon mustard
  • 1 tsp. maple syrup
  • 1⁄4 shallot, roughly chopped
  • 1⁄2 tsp. salt

  • 1⁄2 tsp. ground black pepper
  • 1⁄4 cup olive oil
  • 1 package Simple Truth Organic™ Living Butter Lettuce
  • 6 oz. asparagus, thinly sliced on a bias
  • 2 Simple Truth Organic™ Free Range Peeled & Ready to Eat Hard Boiled Eggs, diced
  • 4 tbsp. Simple Truth™ Fully Cooked Uncured Bacon Pieces
Blue Asparagus Salad

Ingredients:

  • 2 oz. buttermilk blue cheese crumbles
  • 3 tbsp. red wine vinegar
  • 1 tbsp. Dijon mustard
  • 1 tsp. maple syrup
  • 1⁄4 shallot, roughly chopped
  • 1⁄2 tsp. salt

  • 1⁄2 tsp. ground black pepper
  • 1⁄4 cup olive oil
  • 1 package Simple Truth Organic™ Living Butter Lettuce
  • 6 oz. asparagus, thinly sliced on a bias
  • 2 Simple Truth Organic™ Free Range Peeled & Ready to Eat Hard Boiled Eggs, diced
  • 4 tbsp. Simple Truth™ Fully Cooked Uncured Bacon Pieces

Directions:

  1. In a blender or bowl of a food processor, place blue cheese, red wine vinegar, maple syrup, mustard, shallot, salt, pepper and olive oil. Blend until well-combined and set aside.
  2. On a serving platter, spread lettuce leaves out in a single layer. Sprinkle leaves with sliced asparagus, diced eggs and bacon pieces.
  3. Just before serving, drizzle with blue cheese vinaigrette.
  4. Refrigerate leftovers.

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Quinoa and Black-Eyed Peas Salad

Nutritious and easy to throw together, this colorful salad is loaded with bright flavors and satisfying textures.

Prep: 20 minutes | Total: 20 minutes | Serves: 4 | Difficulty: Easy

Quinoa and Black-Eyed Peas Salad

Ingredients:

  • 1 cup tri color quinoa, cooked
  • 1 can (15 oz.) black-eyed peas, rinsed and drained
  • 1 cup purple cabbage, shredded
  • 4 cups kale, chopped
  • 1⁄2 cup carrots, shredded
  • 1⁄2 cup red bell pepper, sliced and halved

  • 1 tablespoon apple cider vinegar
  • 2 tablespoons olive oil
  • 1 shallot, chopped
  • 1 clove garlic, minced
  • 1 tablespoon lemon juice

Quinoa and Black-Eyed Peas Salad

Ingredients:

  • 1 cup tri color quinoa, cooked
  • 1 can (15 oz.) black-eyed peas, rinsed and drained
  • 1 cup purple cabbage, shredded
  • 4 cups kale, chopped
  • 1⁄2 cup carrots, shredded
  • 1⁄2 cup red bell pepper, sliced and halved

  • 1 tablespoon apple cider vinegar
  • 2 tablespoons olive oil
  • 1 shallot, chopped
  • 1 clove garlic, minced
  • 1 tablespoon lemon juice

Directions:

  1. In large serving bowl, toss together quinoa, black-eyed peas, cabbage, kale, carrots and bell pepper.
  2. In small bowl, whisk together apple cider vinegar, olive oil, shallot, garlic and lemon juice.
  3. Toss dressing with salad. Let sit 10 to 15 minutes.
  4. Refrigerate leftovers.

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Tropical Chicken Bowl

This gorgeous bowl brings the flavors of the tropics to lunchtime! For additional crunch, try topping with chopped almonds or walnuts.

Prep: 10 minutes | Total: 10 minutes | Serves: 1 | Difficulty: Easy

Tropical Chicken Bowl

Ingredients:

  • 3 cups salad mix
  • 1⁄2 cup diced cooked chicken
  • 1⁄4 cup chopped fresh cilantro
  • 1⁄4 cup sliced strawberries
  • 1⁄4 cup diced fresh pineapple
  • 2 tsp. salt, divided

  • 1 tsp. freshly ground black pepper, divided
  • 2 Tbsp. apple cider vinegar
  • 2 Tbsp. avocado oil or olive oil
  • 1 clove garlic, peeled and minced
  • 1 Tbsp. honey
Tropical Chicken Bowl

Ingredients:

  • 3 cups salad mix
  • 1⁄2 cup diced cooked chicken
  • 1⁄4 cup chopped fresh cilantro
  • 1⁄4 cup sliced strawberries
  • 1⁄4 cup diced fresh pineapple
  • 2 tsp. salt, divided

  • 1 tsp. freshly ground black pepper, divided
  • 2 Tbsp. apple cider vinegar
  • 2 Tbsp. avocado oil or olive oil
  • 1 clove garlic, peeled and minced
  • 1 Tbsp. honey

Directions:

  1. In a large bowl, combine salad mix, chicken, cilantro, strawberries, pineapple, 1 teaspoon salt, and 1⁄2 teaspoon pepper. Toss to mix.
  2. In a small bowl, whisk vinegar, oil, garlic, honey, and remaining salt and pepper together. Drizzle over salad.

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Vegan Harvest Salad with Tahini Apple Dressing

Great for lunch or dinner, this healthy harvest salad is full of protein and essential vitamins to nourish your body.

Prep: 15 minutes | Total: 15 minutes | Serves: 4 | Difficulty: Easy

Vegan Harvest Salad with Tahini Apple Dressing

Ingredients:

  • 1 bag (10 oz.) Simple Truth Organic™ Butternut Squash, cooked according to package instructions
  • 1 1⁄2 cups quinoa, cooked
  • 6 cups baby spinach
  • 1 apple, cored and thinly sliced
  • 1⁄4 cup pepitas
  • 1⁄4 cup dried cherries
  • 1⁄4 cup tahini

  • 1⁄4 cup apple cider vinegar
  • 2 tablespoons lemon juice
  • 2 cloves garlic, minced
  • 2 tablespoons tamari
  • 1⁄2 tablespoon maple syrup
  • 1⁄4 cup nutritional yeast
  • 2 tablespoons water
Vegan Harvest Salad with Tahini Apple Dressing

Ingredients:

  • 1 bag (10 oz.) Simple Truth Organic™ Butternut Squash, cooked according to package instructions
  • 1 1⁄2 cups quinoa, cooked
  • 6 cups baby spinach
  • 1 apple, cored and thinly sliced
  • 1⁄4 cup pepitas
  • 1⁄4 cup dried cherries
  • 1⁄4 cup tahini

  • 1⁄4 cup apple cider vinegar
  • 2 tablespoons lemon juice
  • 2 cloves garlic, minced
  • 2 tablespoons tamari
  • 1⁄2 tablespoon maple syrup
  • 1⁄4 cup nutritional yeast
  • 2 tablespoons water

Directions:

  1. In a large bowl, toss together cooked butternut squash, quinoa, baby spinach, apple, pepitas and dried cherries.
  2. In a jar or salad shaker, combine tahini, apple cider vinegar, lemon juice, garlic, tamari, maple syrup, nutritional yeast and water. Toss dressing with salad.

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If you need help creating healthy salads or managing a medical condition through your diet, our dietitians are here to help with personalized nutrition coaching. Make an appointment today.

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Disclaimer: This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider