Crafting the Perfect Winter Salad

Thanks to supermarkets, it's easy to get most produce all year long. While this may seem convenient for making big, yummy salads, you unfortunately won’t get the same health benefits from out of season produce that you would from local, in-season, organic fruits and veggies. (1) I'd be lying if I said your options weren't limited in the wintertime, but the good news is that there are enough seasonal options that make incredible salad toppers! You just have to be a bit creative.

Here are just a few of my fave nutritious, hearty winter salad additions and why I love them:

Pumpkin Seeds: These add a little crunch to the salad which I love. They're high in heart-healthy magnesium, zinc and plant based omega-3 fatty acids. (2)

Pomegranate Seeds: Provide fiber, vitamin C, potassium, vitamin K, folate and anthocyanins (3)

Pears: LOVE pears! They're so light and delicious. They're also packed with fiber and antioxidants.

Mandarin Oranges: Citrus fruits are hands down the stars of winter produce. These will add abundant vitamin C and flavonoids to your greens. (4)

Walnuts: Great source of omega-3 fatty acids and antioxidants, they'll leave you feeling full and satisfied. (5)

Arugula: Did you know that arugula has 8x the calcium of iceberg lettuce? It's also hydrating and super high in Vitamin K. (6)

Did I miss anything? What do you like to top your winter salads with?

Cheers, Sam Swensen & Suja Juice

SOURCES: 1. Chan, T. (2015). Buying organic food is worth it, HSPH prof says. Retrieved from https://www.hsph.harvard.edu/news/hsph-in-the-news/buying-organic-food-is-worth-it-hsph-prof-says/
2. Breyer, M. (2014, October 17). 7 health benefits of pumpkin seeds. Retrieved from https://www.mnn.com/food/healthy-eating/stories/7-health-benefits-of-pumpkin-seeds
3. Pletcher, P. (2015, April 13). Can You Eat Pomegranate Seeds? Retrieved August 11, 2015, from https://www.healthline.com/health/food-nutrition/can-you-eat-pomegranate-seeds
4. Rosner, B. (2015). Oranges. Retrieved from https://www.whfoods.com/genpage.php?tname=foodspice&dbid=37
5. They're good for us, but which nut is the best? -The Family Health Guide - Harvard Health. (2005, September 1). Retrieved August 12, 2015, from https://www.health.harvard.edu/blog/eating-nuts-linked-to-healthier-longer-life-201311206893
6. Ware, M. (2015, June 5). Arugula: Health Benefits, Nutritional Information. Retrieved from https://www.medicalnewstoday.com/articles/282769.php