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JuliKellner
Juli Kellner
by Juli Kellner
For once, Lake Superior gardeners have a natural edge, something to proclaim. Our environment is perfect for growing lettuce and garden greens. Hear that, Iowa? How about that, California? We’re perfect.
“Lettuce is a cool-season vegetable, thriving when daytime temperatures hover in the 60s and 70s,” says Bob Olen from the University of Minnesota Extension in Duluth. Any hotter and lettuce is in danger of growing bitter.
“The challenge is growing lettuce in a manner that you can keep up with.” Instead of planting all your lettuce seeds at once, Bob suggests planting every four weeks or so in beds or containers prepared with 6-8 inches of rich light soil. This ensures lettuce all season. Gather greens when they look big enough to eat. You can plant a late crop in July; Bob advises a leafier lettuce for that late harvest.
Planting is good; eating is better.
“Baby greens are so tender and delicious,” says registered dietician and avid gardener Bonnie Brost of the SMDC Heart and Vascular Center in Duluth. By mid-summer, “we’re eating baby arugula, kale, spinach, Merlot leaf lettuce and romaine.”
Turns out that your greens don’t have to be just green. Think about a spectrum of color that’s attractive in the garden and on the plate.
“And it’s good for you, too,” says Bonnie. “The darker the greens, the higher they are in antioxidants, which are natural cancer fighters.”
Romaine, green leaf lettuce and spinach, adds Bonnie, are five times higher in vitamin C than iceberg lettuce and up to 10 times higher in vitamins A and K. One cup of kale has as much vitamin C as an orange, as much calcium as one serving of commercial yogurts and as much vitamin A as a medium carrot. Vitamin A has been shown to protect against cancer, is essential for normal eyesight and for the formation of bones and soft tissue.
Of course, mixing varieties of lettuce blends flavors and textures as well as nutrients.
Bonnie suggests arugula as a fun garden alternative to lettuce. This relative of the mustard family can develop a spicy tang. Cut when young, it adds to a great salad. It is the green lowest in vitamin K, which is better for those taking a blood thinner such as Coumadin. Vitamin K promotes clotting and bone formation, as well as inhibits growth of some cancer cells.
Besides the vitamins, all greens are a great source of the nutrient folate, essential for the normal growth and maintenance of cells in our body. Folate is involved in production of neurotransmitters, such as serotonin, that regulate mood, sleep and appetite.
If you really want to be healthy, Bonnie suggests developing your own signature salad dressing with a base of vinegar and olive oil that is naturally high in monounsaturated fats. Then add your choice of dried or fresh herbs - a heart healthy salt alternative. Or you can use Bonnie’s recipe - revealed here - for a delicious salad with homemade orange-flavored dressing.
Another super easy recipe that I love is my slightly adapted version of a panzanella - bread and tomato salad - recipe from Theresa Flesvig of Duluth, who submitted it for my “S is for Salad” cooking show. It is a wonderful way to use both greens and stale bread. Mix the homemade croutons right into the salad to soak up the juices.
Most greens are carpe diem - or seize the harvest. You can’t freeze, can or otherwise preserve these tasty leaves. Trying to recreate summer salads in December will end with expensive plastic-bagged leaves from afar. So savor the bounty of the garden and bring a salad to the next potluck.
Bonnie Brost’s Spring Salad
- 3 c. washed baby spinach leaves
- 3 c. washed and torn salad greens (from the garden if you’ve got ’em)
- 1 c. sliced strawberries
- 2 kiwi fruit, peeled and sliced
- 1/4 c. sliced almonds
- 1/4 c. sliced mushrooms (Bonnie likes crimini or baby bellas; you can choose your favorite)
- 1/4 c. mandarin orange slices, drained
- 1 medium red onion, thinly sliced
Toss spinach leaves, salad greens and other salad ingredients together in a large bowl. For dressing combine the orange juice, honey or Splenda, mustard, poppy seeds and pepper in a small bowl until well mixed. Slowly drizzle in the olive oil, whisking constantly until the dressing is mixed. Toss the dressing with the salad or serve dressing on the side.
Panzanella (serves 6)
- 2 c. homemade croutons (bread cubed and lightly toasted in the oven)
- 3 c. mixed baby field or salad greens, rinsed and dried
- 2 lbs. fresh ripe tomatoes, skinned and seeded
- 1/2 cucumber, peeled
- 1 c. black olives, pitted and halved (or Kalamata olives)
- 1 red onion, peeled and finely chopped
- 2 Tbsp. capers
- 6-8 basil leaves, cut into thin strips (these grow well in your garden, too)
- 1/2 c. plus 1 Tbsp. olive oil
- 3 Tbsp. balsamic vinegar
- Salt and freshly ground pepper (to taste)
Cut an “x” into the base of the tomatoes, blanch (boil briefly) until skin splits, rinse under cold water and peel. Seed and roughly chop both the tomatoes and the cucumbers. In a bowl, combine olive oil, vinegar, salt and pepper. Add olives, onions, capers and basil, then mix well. Add tomatoes and cucumber; stir well and allow to sit at room temperature for an hour. Fold in croutons and salad greens. Combine well and serve.
Artichoke Salad (Bonus recipe, online only)
This is as close as we get to “comfort food” in the summer. It is a delicious smooth and creamy salad that is nicely paired with nutty or slightly spicy greens. This recipe came from Ginny Dudeck of Solon Springs, Wisconsin, who shared it with us on the “S” is for Salads” cooking show! Let’s just make it clear up front that you are going to want to double the recipe and add chicken for a great any-summer-evening-meal … and triple the recipe to make a big hit at your next potluck!
- 1 - 6.9 oz. package Chicken-flavored Rice-A-Roni
- 2 - 6 oz. jars marinated artichokes, drained (reserve liquid) and cut into small pieces
- 3-4 green onions, finely chopped
- 1 small green pepper, diced
- 1/4-1/2 tsp. curry powder
- 1/3-1/2 cup mayonnaise
- 3 c. of your favorite mixed greens rinsed and dried
- Optional - 1 c. chopped cold grilled or rotisserie chicken
Cook the Rice-A-Roni according to package directions. Cool. Add artichokes along with the marinating liquid, onions and green pepper. (Add chicken as well if you are including.) Mix well. In a separate bowl combine mayonnaise and curry powder; add to artichoke mixture. Chill for two hours. Heap greens on plates and top with a generous dollop of salad. (I like to drizzle the greens with a little good balsamic vinegar and olive oil before topping with the artichoke salad.) Add a pretty garnish for a spectacular summer salad meal!