It’s my favorite time of the year – salad season! The greatest thing about it is the freshest ingredients possible straight from my backyard garden! The hardest thing about growing salad fixings in zone 9a is that lettuce (and spinach) doesn’t grow well during salad season (the spring & summer) because it gets to hot here & they bolt very quickly. My solution is to make southern greens salad.
So what am I considering “southern greens”?
Greens that we southerners would normally cook for Sunday dinner, ANY & every special occasion, or as comfort food anytime can also be used as salad greens in place of standard issue lettuces. And since they are much hardier in my garden, I can usually have them year round so long as the insects don’t get to them first.
Quintessentially southern greens include collards, turnip greens, and mustard greens. Those are the big 3 and the stars of this southern greens salad. Other greens that are typically cooked that can be used as salad greens are kale, cabbage, shaved brussels sprouts, and Swiss chard.
Also, did you know that the leaves of brassicas like broccoli & cauliflower are also edible. In fact, the leaves of many fruiting plants are edible although many have to be cooked first. You learn a lot when growing your own food!
Today I made a southern greens salad that checks all the boxes:
- More nutrient dense than most lettuces
- Different flavor profiles from spicy mustard greens to mild turnip greens
- Lovely textures from crunchy baby cucumbers to smooth ripe avocado
- Can be eaten raw (choose tender baby leaves) or cooked (lightly sauté for a warm salad)
- High in omega fatty acids thanks to the avocado, tinned fish, and oil (as in oil & vinegar “dressing”)
The only things NOT garden fresh or Southern about this salad are the tinned fish – I’m using sardines – the avocados, and sesame seeds
I sometimes substitute:
- Tuna, salmon, anchovies, or mackerel for the sardines
- Pumpkin, egusi (melon), or hemp seeds for the sesame seeds
- Marinated lentils for a protein boost
The “dressing” is simply salt, pepper, oil (hemp, EVOO, avocado or a combination), and vinegar (I used ACV). I can’t remember the last time we use store bought dressing. Homemade is just too easy & delicious. Plus the added benefits of customized flavor profiles and no artificial ingredients or preservatives.
The possibilities are endless for salads. The only real difference in this version is using heartier greens as opposed to standard lettuces that you may not be able to grow year round or if you’re just looking for an extra nutrient boost.
Southern Greens Salad
Ingredients
- 1-2 collard green leaves, chopped
- 2 -3 mustard green leaves, chopped
- 2-3 turnip green leaves, chopped
- 1 avocado, cubed
- 2 baby cucumbers, cubed
- cherry tomatoes, halved
- 1 can of sardines
- 1/4 small onion, sliced
- 1/2 fresh or pickled jalapeno, seeded & sliced (optional)
- 1 T hemp oil
- 1 t apple cider vinegar
- salt & pepper to taste
Instructions
- line a serving bowl with a mixture of chopped collard, mustard, and turnip greens.
- top with remaining ingredients except the sardines, salt, pepper, oil & vinegar, alternating as you go until your bowl is full or you're happy with the size of your salad.
- top with the sardines.
- season to taste with salt, pepper, oil & vinegar.
Nutrition Information:
Yield: 1 Serving Size: 1Amount Per Serving:Calories: 827Total Fat: 51gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 39gCholesterol: 17mgSodium: 932mgCarbohydrates: 85gFiber: 59gSugar: 16gProtein: 32g
I am not a nutritionist or dietician. Please consult one or your doctor if you are on a special diet. These numbers are auto-generated based on the ingredients in my recipe.
Ultimately we all want food that is delicious and this is certainly that. It’s great to have options and to experiment with flavors we love. It’s a bonus if we can grow all the things.
Enjoy!!
