With the beauty of spring greens sprouting up all around us, comes the urge to take up the tongs and toss a nice fresh salad. With each trip outdoors inhaling the sweet spring air, we shake off the lethargy of winter doldrums and carbohydrate rich foods, and begin to crave the bright crisp leaves of lettuce and herbs. In order to get the most flavor, nutrients and satisfaction from a salad, let’s take a look at the options.

Although a combination of iceberg lettuce, tomatoes and cucumbers is refreshing, there are a tasty variety of lettuce, leaves and herbs that can greatly elevate the flavor and nutrient value of your salad.

Many salad greens per cup are a powerful source for your daily requirements, rich in vitamins A, B, C and K, fiber, iron, calcium and many trace minerals, yet very low in calories and glycemic index rating.

If salad sounds like a humdrum necessity to get fit, take a look at some of the tasty options other than traditional lettuces that are available.

Arugula: Peppery taste ranges from mild to quite spicy, yet arugula has a natural cooling, hydrating effect.

Basil: The highly fragrant leaves of basil, popular in caprese salads and pesto, are known to be rich in volatile oils that promote its anti-bacterial and antiinflammatory health benefits.

Butter lettuce: Delicate buttery sweet taste is firm and crisp. The natural cup formed by the leaves is great for serving filled with tablespoons of salad mixtures, such as cold lobster corn maque choux.

Chard: From the same family as spinach and beets, chard is a great spinach alternative with a slightly salty, earthy taste.

Dandelion greens: With an earthy, nutty taste similar to spinach, dandelion greens develop a slightly brisk, bitter taste as they mature.

Endive, curly (frisee): A member of the chicory family, curly endive is prized for its light, feathery texture and sharp taste.

Escarole: This member of the chicory family has broad, slightly curled leaves with a mild, sweeter flavor and crisp texture.

Kale: Popular blended in smoothies, sautéed and baked, the thick rough texture and earthy, bitter flavor makes raw kale an acquired taste.

Mint: With a cool burst of flavor, both peppermint and spearmint are refreshing in a spring mix and other recipes. Mints have been popular through the ages for their digestive, aroma therapy and antimicrobial health benefits.

Parsley: Often relegated to role of garnish, parsley is a highly nutritious herb. In addition to its fresh peppery anise flavor, the herb known for aiding digestion is rich in flavonoids and anti oxidant nutrients.

Radicchio: White-veined red leaves, this hearty winter member of the chicory family can be found year-round offering a slightly bitter spicy contrast in many premixed salads.

Spinach: From the same family of beets and chard, tender baby spinach has a sweeter taste than the slightly bitter, earthy, more mature spinach leaves.

Tatsoi: A member of the mustard family, the flat oval leaves of this Chinese cabbage with their mild mustard flavor are fast becoming a popular substitute for spinach in many mixed salads.

Watercress: This member of the mustard family with its long-stemmed, lacy leaves has a bright, peppery flavor that becomes stronger as it matures.

These leaves and herbs rich in vitamins and anti-oxidants are just a sampling of the options available to make a vibrant mixed salad. Although the portions are always a personal choice, my ideal mixed salad includes three to five leaf selections including an herb, combinations of fresh fruit and vegetables, a cheese, plus a legume, seed or nut. Some of my favorite salad combinations are:

Avocado Apple: Lettuce, spinach, radicchio, curly endive and parsley with red delicious or granny smith apple, sunburst tomatoes, avocado, grated Swiss or blue cheese, and chopped walnuts.

Cherry Blue: Spinach, arugula, radicchio and parsley with fresh chopped cherries (remove stones), blue cheese and roasted pecans.

Mediterranean Pesto: Romaine, spinach, basil, parsley, Roma tomatoes, cucumbers, olives, Parmesan and pine nuts with toss of lemon and olive oil.

Savory Orange: Green lettuce, escarole, tatsoi and watercress with chopped orange/pineapple mint, topped with a small Halo orange, gorgonzola and roasted almond slices.

Although there are many wonderful dressing recipes, usually there is such flavor in the salad and moisture from the ingredients that I refrain from adding dressing. However, a fresh squeeze of juice from the fruit used in the salad, or a quick squeeze of lemon tossed with or without a dollop of olive oil is good.

One key to a flavorful salad is to remember to season it just as you would any other recipe. A simple dash of salt and pepper or your favorite spice will go a long way to bringing out the flavors you have expertly combined. So take the tongs and toss in the flavor.

Enjoy!

Lynn Laird is a writer, fine artist and self-professed bon vivant living in Bossier. With “Flair for Cooking,” she seeks out interesting ingredients and techniques to help make everyday meals just a touch more fabulous. She can reached at flairforcooking@ gmail.com.