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Healthy Minds Healthy College

Spring is here! Try some new salads… mood….new energy…

March 22, 2012


There is nothing like sunshine and warmer weather in Winnipeg after a long winter.  Well…this year we were fortunate to have a warmer winter than the previous ones.

I moved to Winnipeg about eight years ago in the middle of winter.  Yes, got the boots, the jacket, everything I needed to keep warm.  I experience -60 C with the windchill.  I used to wonder why Winnipeggers talk all the time about the weather.  By now, I consider myself a Winnipegger, so I totally understand.  Now, I find it cute when I see teenagers wearing T-shirts when the weather gets above 0 C and in the beginning, I found it strange.

Since spring is here, I decided to share some salad recipes I found in the on-line Chateline magazine.  I am definitely going to try them out. Bon appetit!

 Beets and greens salad, side dish, vegetarian


Beets and greens salad

Directions: 1. Whisk 3 tbsp red-wine vinegar with 2 tsp olive oil , 1 tsp Dijon, 1 minced garlic clove and 1/8 tsp salt in a bowl. 2. Stir in 1 large grated beet and 2 cups shredded beet greens. 3. Let stand 10 min before serving. Serves 4. Per serving: 41 calories, 1 g protein, 4 g carbs, 2 g fat, 2 g fi bre, 149 mg sodium.

 Swiss chard with lemon and onions 

Swiss chard with lemon and onions

Directions: 1. Toast 1/4 cup sliced skin-on almonds in a large frying pan over medium-high until golden, about 2 min. Transfer to a plate. 2. Add 1 tbsp olive oil to frying pan, then 8 cups packed chopped Swiss chard and 1/4 tsp salt. Cook, stirring frequently, until chard is wilted, about 3 min. 3. Remove from heat and stir in 2 tsp lemon zest, 1/2 tsp lemon juice and toasted almonds. Serves 4. Per serving: 77 calories, 3 g protein, 4 g carbs, 6 g fat, 2 g fi bre, 189 mg sodium. Excellent source of vitamin A.

Sesame cucumbers

Sesame cucumbers

Directions: 1. Cut 2 English cucumbers into french-fry-sized sticks. Transfer to a large bowl. 2. Add 1/4 cup rice vinegar, then 4 tsp each sesame oil and honey, 2 tsp toasted black sesame seeds and 1/4 tsp salt. Toss until coated. 3. Refrigerate at least 20 min before serving. Serves 4. Per serving: 99 calories, 2 g protein, 14 g carbs, 6 g fat, 2 g fi bre, 148 mg sodium.


Pumpkin orzo

Pumpkin orzo

Directions: 1. Heat a medium saucepan over medium. 2. Add 1 tbsp olive oil, 1 minced garlic clove, 1 1/4 cups orzo, 1/2 cup pumpkin purée and 1/2 tsp dried sage. Stir until orzo is coated. 3. Add 2 cups vegetable broth. Stir often until orzo is tender, about 10 min. Reduce heat to medium-low if needed. 4. Stir in 1/2 cup grated parmesan. Serves 4. Per serving: 299 calories, 13 g protein, 45 g carbs, 8 g fat, 3 g fi bre, 574 mg sodium. Excellent source of vitamin A.

To end my blog, I will share with you an upbeat song with you to carry you through the day and set you in the right mood.  Yes, in fact, there is so much beauty around us, we just need to pay attention:

Happy Spring everyone!

Submitted by Margarita Natcheva Rowley, Diversity and Immigrant Student Support