Layer, Shake, Eat! Making Salads Fun for Kids

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Why do salads rock for kids? Salads are a great way to get a great source of nutrients such as vitamins (A, C and K), minerals (calcium, magnesium, and potassium), and fiber (great for digestion health). Salads are a great way to introduce kids to new vegetables and new flavor palates. Let them build their own salad; it is a great way to start promoting healthy choices in a meal. Start off by using a mild green such as romaine, butter lettuce, or spinach. Then the fun can start – building the salad. Let their creativity run wild! Make fun shapes using cookie cutters when cutting certain vegetables, protein, and fruits. Check out our local farmers market on opening day May 3rd from 8:00 a.m. – 12:00 p.m., on the corner of 3rd and Water St. in Lumberton, along with local farm stands around the county.

Salads can also be premade in jars, which is easy to take for school lunches. This is a great option for adults and kids. All it takes is five easy steps, starting at the bottom of the jar to the top:

  1. Add your dressing of choice.
  2. Hearty vegetables (tomatoes, carrots, mushrooms, peppers to name a few).
  3. Protein and grains (chicken, tofu, beans, eggs, or cooked pasta).
  4. Softer ingredients (cheese, nuts and seeds, and avocados).
  5. Leafy greens (romaine, butter lettuce, and spinach.)

 

Tossed Side Salad

Ingredients:

  1. Choose 1-2 leafy greens (1 cup per serving)
  • Iceberg lettuce
  • Spinach
  • Romaine lettuce
  • Arugula
  • Bibb lettuce
  • Mixed lettuce
  • Kale
  1. Choose 1 fruit topping
  • Grapes
  • Dried cranberries
  • Mandarin oranges
  • Pineapple chunks
  • Grapefruit slices
  • Blueberries
  • Raisins
  • Apples
  • Strawberries
  1. Choose 1 nut/seed topping
  • Toasted almonds
  • Sunflower seeds
  • Roasted pumpkin seeds
  • Crunchy lentils
  1. Choose 1-3 vegetables
  • Carrots
  • Mushrooms
  • Onions
  • Broccoli
  • Cauliflower
  • Celery
  • Asparagus
  • Bell pepper
  • Tomato
  • Sweet peas
  • Snow peas
  • Summer squash

Instructions:

  1. Wash and chop all selected ingredients and combine in a bowl.
  2. Choose a dressing (1-2 teaspoons per serving).
  3. Toss well to coat salad with dressing.

(Recipe PhytoMedicine Plants for Human Health Institute)

Build Your Own Dressing

Serving Size: 1 teaspoon

Ingredients:

Choose 3 tablespoons acid

  • Lemon juice
  • Rice vinegar
  • Sherry vinegar
  • Balsamic vinegar
  • White wine vinegar
  • Cider vinegar

Choose ½ cup or less oil

  • Olive oil
  • Safflower oil
  • Canola oil
  • Vegetable oil

Choose ½ teaspoon add-in

  • Herbs
  • Spices
  • Dijon mustard
  • Minced shallots
  • Minced garlic
  • Parmesan cheese

Directions

  1. Place all ingredients in a jar or plastic container, and shake to mix.
  2. Store in the refrigerator. Separation is normal. Shake or stir prior to using.

Try these great combinations:

Lemon Vinaigrette

  • 3 tablespoon lemon juice
  • ½ cup olive oil
  • ½ tablespoon oregano

Balsamic vinaigrette

  • 3 tablespoons balsamic vinegar
  • ½ cup olive oil
  • ½ tablespoon oregano

Source: Cooking with EFNEP

For more information, contact Joanna Rogers, Extension Youth EFNEP Assistant, at 910-671-3276, by Email at Joanna_Rogers@ncsu.edu.

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