Salads are often associated with summer, but winter also offers many delicious, complementary ingredients. There are endless possibilities that you and your kids will love this time of year.
A great way to build any salad is to choose at least one item from each of six different categories: greens, grains, fruits, veggies, nuts and toppings. Each category is below to help you choose your favorites. Then just toss with dressing (recipes below).
Kids will love having control over what they put in and will be more likely to eat a salad they’ve built. Some kids won’t want to mix everything together—and that’s okay. Encourage them to use at least two ingredients they enjoy, and remember not to limit them to your own food preferences.
Chopped kale, spinach, collard greens, arugula, endive, radicchio or mixed greens.
Quinoa, sprouted wheat berries, millet, farro, wild rice or barley.
Dried cranberries, dried cherries, Asian pears, figs, apples, dried currants, raisins, pomegranate seeds, persimmons, clementines, grapefruit or grapes.
Roasted beets, butternut squash, yams, broccoli, cauliflower, Brussels sprouts or sweet potatoes, radishes, carrots, cabbage, kohlrabi, celery, fennel, bok choy or mushrooms.
Walnuts, pecans, pistachios, almonds, pine nuts or hazelnuts.
Lunch meat (diced chicken, turkey, ham or beef), cheese (feta, goat, Parmesan, blue), olives, hearts of palm, artichoke hearts, fresh herbs, onion, shallot, pea sprouts or radish sprouts.
Three Winter Salad Recipes
- Rainbow Carrot and Apple Slaw Salad
- Beet Salad with Asian Pears
- Brussels Sprouts and Squash Salad
Try a few of these delicious salads with your family this season. For the highest quality seasonal produce, visit your local farmers market, and bring the kids. Let them select their favorite fruits and vegetables to include in their salad creations. You’ll be teaching and empowering them to create healthy habits and take charge of their health.