Salads aren’t just a side dish; they can be a centerpiece for nutrition and flavor. Today, we’re diving into a vibrant mixed green salad that brings together spring mix, fresh corn, crisp cucumber, shaved Swiss cheese, and a colorful crunch from three-color tortilla strips. Tossed with a tangy balsamic vinaigrette, this bowl is a feast for the eyes and the body. Let’s explore what makes this salad not just tasty, but a powerhouse of health benefits.
The Perfect Blend: What’s in the Bowl?
- Spring Mix: A blend of baby greens like arugula, spinach, and romaine is rich in vitamins A, C, and K, supporting vision, immunity, and bone health. The variety of greens also provides fiber, aiding digestion and keeping you feeling full longer.
- Corn: Fresh kernels add a natural sweetness and crunch. Corn is packed with antioxidants, particularly lutein and zeaxanthin, which are great for eye health. It’s also a good source of energy-boosting carbohydrates.
- Cucumber: With its high water content, cucumber keeps you hydrated and promotes clear skin. It’s low in calories and high in vitamins K and B, supporting blood health and energy.
- Shaved Swiss Cheese: A touch of indulgence, Swiss cheese offers protein and calcium, which are essential for muscle maintenance and bone strength. Its mild flavor complements the fresh produce beautifully.
- Three-Color Tortilla Strips: These add a delightful crunch and a splash of color, making the salad visually appealing. While they’re more for texture, they also introduce a satisfying contrast to the creamy vinaigrette.
- Balsamic Vinaigrette: This tangy dressing not only ties the ingredients together but also brings antioxidants to the table, aiding in digestion and potentially regulating blood sugar levels.
Health Benefits of Eating Salad
Salads are more than just low-calorie meals—they’re a gateway to better health:
- Nutrient-Dense: Salads pack a variety of vitamins, minerals, and antioxidants, which are vital for overall health.
- Boosts Hydration: Many salad ingredients, like cucumbers and leafy greens, have high water content, helping you stay hydrated.
- Supports Digestion: Rich in dietary fiber, salads keep your digestive system running smoothly and promote gut health.
- Weight Management: Low in calories and high in volume, salads fill you up without weighing you down.
- Heart Health: Ingredients like greens and cucumbers are excellent for heart health due to their anti-inflammatory properties.
Tips for the Best Salad Experience
- Go Fresh: Use fresh, organic ingredients for the best flavor and nutrient content.
- Mix Textures: Combine crunchy, creamy, and juicy elements to keep every bite interesting.
- Homemade Dressing: Make your own vinaigrette with olive oil, balsamic vinegar, mustard, and honey for a healthier alternative to store-bought dressings.
- Protein Boost: Add grilled chicken, boiled eggs, nuts, or beans to make it a complete meal.
- Season Smartly: Don’t shy away from a pinch of salt and pepper to enhance the natural flavors of the ingredients.
Ideas to Elevate Your Salad Game
- Add Fruits: Fresh strawberries, orange slices, or dried cranberries pair wonderfully with balsamic vinaigrette.
- Include Nuts and Seeds: Walnuts, sunflower seeds, or pumpkin seeds add crunch and extra nutrients.
- Experiment with Cheese: Swap Swiss cheese for feta, goat cheese, or parmesan for a different flavor profile.
- Layer the Greens: Use kale or romaine for a sturdier base if you want a heartier salad.
How to Store and Serve Your Salad
- Keep It Fresh: Store the greens and other ingredients separately to avoid sogginess. Toss them together only when ready to serve.
- Dressing on the Side: Always add dressing just before eating to maintain the crisp texture of the greens.
- Refrigeration: If you’ve made extra salad, keep it in an airtight container for up to two days. Tortilla strips should be stored separately to retain their crunch.
- Make-Ahead Tip: Prep the veggies and dressing the night before and assemble the salad right before serving for maximum freshness.
📢 Fun Facts About Salad 🥗
- The word “salad” comes from the Latin “sal,” meaning salt, as salads were historically seasoned with salty dressings.
- Balsamic vinegar, a key ingredient in vinaigrettes, dates back to 1046 AD and was originally used as a gift for royalty.
- Salad is a global dish—think Caesar salad from Mexico, Nicoise from France, and tabbouleh from the Middle East.
Let’s Toss It Together
Whether you’re hosting a party, meal-prepping for the week, or just craving something light and delicious, this mixed green salad is your answer. Packed with vibrant flavors, wholesome ingredients, and a touch of indulgence, it’s a dish that will keep you coming back for more.
Get creative with your toppings, explore new dressings, and make this salad uniquely yours. It’s time to toss, serve, and savor every bite!
Mixed Green Salad with a Colorful Crunch
Description
This Mixed Green Salad is a delightful combination of fresh spring mix, crisp cucumbers, sweet corn, and Swiss cheese, topped with crunchy tri-color tortilla strips. Tossed in a tangy balsamic vinaigrette, it’s a perfect balance of flavors and textures. An easy and nutritious addition to any meal!
Ingredients
Instructions
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Get a salad bowl and take out 2 handfuls of spring mix salad. I usually buy it in a big tub at Costco or Safeway.
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Open a can of corn and spread half of it over the spring mix. If you have fresh corn at hand you can use that as well.
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Wash and slice some cucumber about 1/2 inch thick and then quarter them. Leave the skin on.
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Shave some swiss cheese and sprinkle it over your salad. Add some tortilla strips as well. I use the colored ones in a bag.
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Pour the balsamic vinaigrette dressing over the salad mix. You can use more or less and any dressing you prefer.
Enjoy your healthy salad!
Servings 2
- Amount Per Serving
- Calories 226kcal
- % Daily Value *
- Total Fat 8g13%
- Saturated Fat 2.9g15%
- Cholesterol 12mg4%
- Sodium 207mg9%
- Potassium 555mg16%
- Total Carbohydrate 31.1g11%
- Dietary Fiber 5.4g22%
- Sugars 8.8g
- Protein 11.4g23%
- Calcium 306 mg
- Iron 4 mg
- Vitamin D 6 IU
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
