Originally appeared in the Nation Garden Bureau
5 Ways to Enjoy Salad Greens!
Salads have been a raw and healthy staple since ancient Greece (Greek salad anyone?), yet many people grow bored of the same tired salad bowl over and over. While it’s true you can spice up your ordinary salad by adding fresh fruits, vegetables, and dressings, you can also mix up the types of greens you’re using other than standard romaine and green leaf lettuce. Many blends feature arugula, kale, spinach, mustard greens, cabbage, and even root vegetables, but salads can be so much more. Get creative with Salad Greens, you’ll be glad you did!
The next time you’re hosting a meal, try some of these tips for a more nutritious and flavorful experience.
Baby Leaf
The spectrum of salad greens goes well beyond the broad scope of mature lettuce, spinach, and kale. Salad greens include almost every stage of leaf development. Just before the broad, leafy structures mature they enter a tender stage where they’re known as baby leaf greens. These are often included in those yummy gourmet salads that make you realize salad is quite tasty. As baby greens are increasing in popularity we are seeing a greater selection available in the produce department. Baby greens are often preferred over their mature stages because of the increased taste, tenderness, and vibrant coloration. Harvesting salad greens at the baby leaf stage also increases your harvestability throughout the season.
For a truly enriching experience, plant a mix of different types of greens for staggered harvests such as different varieties of lettuce, kale, arugula, herbs, mustards, Asian greens, and more. While baby leaf greens are growing in popularity, growing your own mix will create a blend of texture and flavor seldom available anywhere else. And as opposed to mature greens, baby leaf greens can be harvested in less than a month. Tender greens such as the 2022 AAS-winning Bauer lettuce thrive indoors, out in the garden, and, most notably, as part of hydroponic systems. Other varieties such as Red Sails, Ashley, or Red Oakleaf can lend their own unique flavors with a splash of red color. Ashley Lettuce will even tolerate warmer weather compared to other varieties. Let this be your year to spice up the salads, burgers, and more that come to your plate.
Edible Flowers
Beyond the greens, there are many flowers that can also spice up your meals. Conveniently enough, these flowers often come from the very plants producing your leafy greens. Some of the most celebrated and flavorful blooms you could harvest belong to arugula, basil, borage, chervil, chives, cilantro, lovage, dandelion, and pumpkin. Blossoms are sure to add some brightness to your bowl in contrast to single-note leafy greens. When preparing food with flowers, it is most common to use the petals.
In general, you will want to remove the pistils and stamens for a better flavor. Because pollen is found on these plant parts, it can sometimes trigger allergic reactions. Simply remove them to avoid any issues. In addition to removing these plant parts, you should always wash your flowers with water. This will not only remove dirt and pollen but will also help to remove any lingering pests.
After harvesting, edible flowers can be used for up to a week when stored in a refrigerator. Because flower consumption isn’t as popular as eating the rest of the plant, many people are hesitant to try–totally understandable. It may take some time to practice and trust using them, but with time you can gain greater confidence in your ability to cook with raw edible flowers.
Asian Greens
Another unique branch of salad greens includes the always-unique Asian greens. These are leafy greens found almost exclusively in a wide variety of Oriental cuisines as they provide vibrant flavors rarely available outside of specialty restaurants. If you’re like me, you may not be very familiar with the nearly endless varieties of Asian greens, the most popular of which include Tatsoi (Pak Choi or Bak Choi), Mizuna, Komatsuna mustard, Chinese Cabbage, and Chinese Broccoli (Gai Lan). You have likely had the sweet and zesty Tatsoi or Mizuna before as these greens are often included in packs of mixed greens. Tatsoi is very similar to spinach though it is more crisp and tender. If you are a spinach fan you may also be interested in trying Komatsuna which is very similar but has a better shelf life. For more of a cabbage taste, try the Senposai hybrid.
Just like the United States, Asia experiences all four seasons, and many Asian varieties are adaptable to cool, hot, dry, and humid conditions. The 2018 AAS-winning Pak Choi Asian Delight F1 is one of the best examples; a cultivar of napa cabbage (Chinese) proven to tolerate some of the most challenging gardens while boasting double the yields as the competition. Add some extra color to your salads with the 2016 AAS-winning Mizuna Red Kingdom F1 that can also stand up to the summer heat as an edible crop or ornamental in your garden.
Microgreens
Like the baby leaf stage mentioned earlier, many greens can be harvested as microgreens. A microgreen is a plant that is harvested at its seedling stage, well before the baby leaf stage. Before a plant starts developing into maturity, underdeveloped sprouts are proven to average 10-50x more nutrients and vitamins than fully mature vegetables and greens. The nutrition content will vary depending on what type of seed you are growing, but generally, this is one of the most efficient ways of consuming raw vitamins. Microgreens also have a unique crunchy texture, making for fun variations when added to traditional green salads.
Always buy microgreen seeds from a trusted source because not every crop is tasty or even safe to grow as a microgreen. Always grow seeds that has been specifically marked for use as a microgreen or sprout. The best part of growing microgreens is that you can do it from your kitchen counter and be ready to harvest in 7-10 days. Microgreens are typically sprouted with the use of soil, but many varieties thrive just as readily as hydroponics. When they have sprouted and are displaying their cotyledons (very first “leaves”) you can simply cut near the soil with some scissors and enjoy raw.
Microgreens can last 2-3 weeks when stored in optimal conditions. To maintain quality, store microgreens in an airtight container in the refrigerator. Waiting to wash and dry them immediately before use can also promote better shelf life. Some of the most popular types of microgreens to grow are arugula, amaranth, broccoli, cabbage, carrot, kale, radish, among dozens of others.
Sprouts
If you enjoy any level of gardening I think you can appreciate how special seeds are. They transform from this unsuspecting granule into an amazing fruit-producing plant. But did you know, like microgreens, they contain on average 10-50x more nutrients and vitamins? Sprouting is the process of germinating seeds for the purpose of raw consumption. Sprouts are often eaten alone or on toast, in soups, salads, sandwiches, or as healthy alternative finger food. Sprouting is 100% hydroponic, able to be grown right in your kitchen, and ready to eat in 2-5 days.
Unlike pretty much any other plant you grow, sprouts don’t need light except for adding a touch of flavorful chlorophyll. To start, soak your seeds in water for a few hours (depending on the type, size, and climate), continue to rinse 2-3 times a day, and allow some sunlight during the final 12-18 hours. Personally, I prefer using the hydroponic jar method because all it requires is a reusable mason jar, sprouting lid, seed, and water. But you can also use a tray or sprouting bag for larger quantities and convenience while traveling. One of my favorite aspects of growing sprouts, and even microgreens, is that you can grow fresh food on the go and away from home. This can be especially handy for all you wandering nomads out there.
What Will You Make?
Written By: Asleigh Smith
NGB Member: True Leaf Market
“This post about Salad Greens is provided as an educational/inspirational service of the National Garden Bureau and our members. Please credit and link to National Garden Bureau and author member when using all or parts of this article.”