I didn’t expect to feel the transition to spring in Northern California.
Well, not so much anyway.
Unlike the dramatic seasonal transformations that take place at home, and the huge relief and joy that accompanies them, I suspected the transitions in this part of the world might be more homogeneous. Boring even. But I was wrong. We are surrounded by a myriad of colors, blossoms and burgeoning new life. I feel a renewed sense of energy and enthusiasm and I know you will too. Spring may be late in coming in certain parts of the world (“I think we’re on to our next winter” is the best line I’ve come across by the way) but it’s on the way, that we know for sure.
And what I love most about this time of year is that everything is expanding, including our dietary options. Soon farmers’ markets will be abuzz with an array of deep pigmented produce each delivering a different vessel of potent nutrients and taste sensations.
Fruits and vegetables are not only replete with vitamins, minerals and fibre, they are also the number one source of health-protective antioxidants and powerful phytochemicals in our diet (plant compounds that also have disease fighting properties) all working together to help fortify our health and shield us from disease.
The key here is to take advantage of what’s in season (whether it’s from your farmers market or local grocer) and aim for variety to benefit from the broadest spectrum of nutrients possible.
Ninety percent of today’s featured salad comes from our local farmers’ market — especially beautiful in early spring is the lush rainbow chard, the bright green sugar snap peas, radiant radish, citrus (ongoing) and beets of all colors and descriptions. The berries are also from Cali but just a little further south ;-).
You will note from the nutrition facts that we have met our daily requirement of vitamin A and exceeded our vitamin C requirement by 300% from one serving of this simple, delicious salad. Of course, not measured are the potent antioxidant/phytochemicals as well as a host of other vits/mins in this dish (vitamin E, vitamin K, folate, magnesium, manganese, lutein).
Don’t miss the swoon-worthy vinaigrette!
Cheers to a radiant Spring.
Full-Spectrum Energizing Salad with a Honey-Lemon Tarragon Vinaigrette
Full-Spectrum Energizing Salad with a Honey-Lemon Tarragon Vinaigrette
For the Salad:
- 8 large leaves of rainbow Swiss chard (substitute other greens: spinach, kale, mustard greens, etc.), washed and torn into bite-sized pieces and massaged*
- 1 small bunch radishes (you will need about 4), sliced thin
- 2 cara cara oranges (substitute any orange or citrus of choice), sliced with rind removed if preferred
- 1 yellow sweet bell pepper, sliced or chopped
- 1 yellow zucchini, sliced
- 14 or so sugar snap peas, with fibrous outer string removed*
- 2 medium kiwifruit, sliced
- 1/3 cup blueberries
- 1/3 cup fresh raspberries or strawberries
- 14 or so raw unsalted almonds
For the Honey-Lemon Tarragon Vinaigrette:
- 2.5 Tbsp olive oil
- 1 Tbsp white balsamic vinegar (substitute white rice or apple cider vinegar)
- 1 Tbsp fresh lemon juice
- 2 tsp honey
- 1 heaping tsp grainy Dijon mustard
- pinch Herbes de Provence
- 1 heaping Tbsp fresh Tarragon, finely chopped
- sea salt and coarse black pepper to taste
Serves 2
Nutrition & Cooking Notes:
- Massaging dark leafy greens is a simple and effective way of softening the tough fibrous exterior of raw greens rendering them more palatable/digestible without cooking them. This method can be used on any dark leafy green (kale, chards, collards, turnip/mustard greens, etc.) Once you have your bite size pieces assembled into a bowl, simply spray (or drizzle) a touch of olive oil over the greens and use your fingers to gently massage the oil into the greens. You will notice the greens taking on a slightly darker, silken appearance. You can also use a little mashed avocado instead of olive oil as your lubricant.
- Sugar snap peas are beautiful, delicious and nutritive but they come with a tough string that some find rather difficult to chew and digest. I recommend using a paring knife to snip off the ends of the sugar snap pea while pulling back on them to remove the string that runs the full length of the pod. (You can also gently steam the sugar snap peas to soften and facilitate this process). Once this fibrous string is removed, the pod splits open easily. You can then enjoy both the peas and the stringless pod at this stage.
- Common antioxidants found in the diet include vitamins A, C, E and the mineral selenium. Here are some antioxidant-rich ideas for your basket: • Vitamin A: sweet potato, squash, kale, Swiss chard, collard greens, cantaloupe, peaches, mango, apricots, carrots • Vitamin C: red bell pepper, broccoli, brussels sprouts, citrus fruit (oranges, lemon, lime), kiwifruit, strawberries • Vitamin E: wheat germ, sunflower seeds, almonds, hazelnut, avocado, spinach • Selenium: Brazil nuts, seafood, tuna, beef and chicken liver, whole grains, garlic, eggs
Directions:
- See Nutrition and Cooking notes above for details, options and explanations.
- Simply wash, chop and assemble ingredients into a large serving bowl or individual salad plates/bowls.
- Meanwhile, in a small container with fitted lid, place all of the vinaigrette ingredients together and shake vigorously before drizzling over salad.
© Inspired Edibles
Northern California in bloom
beautiful market fresh rainbow chard
our farmers’ market is open year-round
Hi Shu! I know what you mean, good eating doesn’t have to be complicated. This is so simple yet nature can be so spectacular. Thank you for your nice words – have a great day ☆
Koko, thank you so much for your kind words! Soft as silk they are :o). I don’t know, Autumn in New Zealand may usher in a whole new set of charms and delights — savour every moment beauty ♡.
Thank you Sandra! I know…, we can’t quite get over the 180 either :) — just yesterday my husband and I were having a little picnic lunch beside the ocean with the sun and salt spray crashing all around us — we just looked at each other and thought how weird (and wonderful) is it that we are in California?!!
Tarragon is my favorite herb. I fell in love with it back in the day when the French company Maille was using fresh tarragon sprigs in their vinegar (they have since removed the fresh tarragon :( cost cutting measure perhaps — like the peanut atop skippy’s) alas, nothing ever stays the same.
Isn’t it amazing how simple, fresh ingredients can light up a plate? Thank you so much for the nice words Angie, xx.
Ah, yes, sisters unite in Tarragon love ~ ♡ ~ I am a devotee. Used it again last night — my boys were teasing me about the carefully snipped fresh tarragon in our salad and how it made *all* the difference ;-).
Kale is tougher than chard so it is especially helpful on the more fibrous greens but you know, I found it still worked like a charm here — not only did it soften the chard it gave it a glow that was just so beautiful and you don’t have to use a lot of oil — I simply used a little spritz of olive oil.
You’re such a sweetheart Elizabeth — I greatly appreciate the time and effort you dedicate to my blog. I’m so blessed to have supporters like you. ✿ Thank you ✿
HAHA! If I were Mark Zuckerberg maybe ;-). I was trying to figure out the price-per-square-foot that would be in this part of the world Sally… LOL…(we are in the trickiest housing market in the US… but let’s just say that’s another story :).
Sissi, thank you so much for your very kind words and for taking the time to write them. Your comment made my day! ♡. I feel the same way about our year-round farmers’ market. I did not visit as often in the dead of winter but somehow everything seems to be coming alive again now, like a rebirth, and I am invigorated once more — agreed, there is great pleasure even in the stroll :).
That is such a beautiful photo. All those colours, all naturally red and green and yellow and orange and just altogether stunning. I think that’s all you need, really, with great, fresh produce from the farmer’s market, or better yet, straight from a farm. Just raw fresh goodness. Of course, helps to have a completely amazing dressing. Definiteluy trying this honey lemon tarragon vinagrette for my next salad ;)
http://www.mummyicancook.com
That is the most beautiful plate! Everything on there looks so delicious. I think it is so great how you moved from a place where Spring last to now a place that gets it first. Such a big difference!!! O..and to have farmers markets year round…that it just so amazing. Thanks for sharing such a beautiful and colorful dish…this is getting me so psyched for Spring to reach our side of the country!
This salad is spring perfection! I am in love… that vinaigrette sounds sublime Kelly. I love tarragon and don’t use it enough. Thanks for showcasing it in this stunner! I feel good just looking at it :)
I just reread your post and discovered the part about the Swiss chard massage… I love it! So great to have a way to soften greens without needing to cook them. I can’t wait to try this (with kale too) – thanks Kelly!
Gorgeous plating, Kelly. I am smitten with the colours and freshness of this seasonal salad. And how could one not love that delightful tarragon dressing? Absolutely irresistible!
What a beautiful and bowl full of fresh fruits and vegetables!! And yes – I’m swooning at that salad dressing!! I’m sitting here telling myself that you made that salad dressing just for me. :) You know how much I love tarragon! Can’t wait for the local markets to start opening so I can pick up fresh veggies like this! Great salad Kelly!
Wow, Kelly, your photos just get more beautiful. All of them but I’m with Sissi, that first one took my breath away. Gorgeous salad and enticing inspiration as I cannot wait for spring to arrive in this part of the world (it is starting to feel like we’ve moved into our second winter, ha! so true). I like how you bring it all in here – the veg, fruit and nuts and cover the full rainbow. So colorful and uplifting. Your vinaigrette sounds delicious too (honey-lemon, yum!). I’m afraid I can only dream of blooming fields and farmers markets at this stage, sigh, but let’s hope it comes soon!! Thanks for the uplifting photos and hope ;-) Cheers to spring.
Please, tell me that photo of Northern California is NOT your backyard, or I will faint right here. Right now. I actually already feel a bit dizzy just imagining… it could be your backyard….
Loved the post, loved the swoon-worthy dressing, and LOVED your t-shirt!
Kelly, I’m always in awe of your talent, but frankly the top photograph is one of the most beautiful, most artistic food pictures I have ever seen! I want to eat even the tulip ;-)
I love the term “expanding dietary options”. This is such a precise and truthful way to explain the way I feel when spring comes (from the nutritional point of view). Our markets in Switzerland and France are also open year round, but I stop going there regularly in late autumn: seasonal produce is so restricted, that I get almost everything I need from my small organic grocer. When spring and summer arrive, the grocer cannot offer every seasonal produce, so it’s such a pleasure to have a stroll at the market, inhale the aromatic herbs and fruits, fill my basket and as you say so justly “expand my dietary options”.
Thank you so much for this inspiring salad idea and for reminding me that my food shopping will soon be much more fun!