By Emily Gratopp, MS, ACSM-CPT, Extension Educator in Lancaster County
One of the first plants we can grow at the start of the growing season in Nebraska are leafy greens. They can be planted as early as April and can also be grown and harvested all season long! You can start them from seeds or starter plants (SNAP/EBT benefits can be used on seeds and starter plants). The darker the color of leafy greens, the more nutrients they provide the body, including vitamins that prevent cancer and protect heart health. Check out Nebraska Extension’s Food website’s Seasonal Produce page on Leafy Greens for more information and a tasty recipe https://food.unl.edu/article/leafy-greens. A unique salad to try with leafy greens is this Refreshing Watermelon Salad.
REFRESHING WATERMELON SALAD
(Yield: 4 Servings)
• 1 cup fresh spring greens, gently rubbed under cold running water (if not pre-washed)
• 1 cup fresh cilantro, gently rubbed under cold running water, chopped
• 1 cup fresh watermelon, scrubbed with clean vegetable brush under running water, cubed
• 1/2 cup red grapes, gently rubbed under cold running water, halved
• 1/4 cup walnuts, chopped
• 1/4 cup feta cheese
1. Wash hands with soap and water.
2. Rinse produce with cool running water.
3. Mix all ingredients together and serve immediately.
4. Store leftovers in a sealed container in the refrigerator for up to 4 days.
Nutrition Information: Serving Size (1 cup): Calories 100; Total Fat 7g; Saturated Fat 1.5g; Cholesterol 10mg; Sodium 115mg; Total Carbohydrates 8g; Fiber 1g; includes 0g Added Sugars; Protein 3g; Calcium 4%; Iron 6%; Potassium 4%
Nutrition Software Used: ESHA Food Processor