Healthy Eating with Casey

March 22, 2012

With a master's degree in Nutrition and a passion for plant-based eating, WFM North Raleigh's healthy eating specialist, Casey Lynch, is here to help you find your path to healthy living.

This week: Casey enjoys a fruit-filled spring salad.

spring salad
Photo courtesy of

- Casey

Spring is finally here and I could not be more excited! Flowers are finally blooming, the grass is growing again, and gardens are just beginning to sprout fresh, leafy greens.

Not only has spring arrived, but this is also the time of year when individuals start to think about eating healthily again.  We all make those New Year’s resolutions to go to the gym every single day and to eat a more health-conscious diet.  While we may do that for a few weeks (maybe even a month), by the time February rolls around, we neglect those resolutions for various reasons. Thankfully, spring has sprung and now is the time to enjoy delicious, fresh, healthy salads. 

I believe that one of the best steps to take when considering or even trying to eat a more healthy, well-balanced diet is to eat a salad at every meal. At my house, my husband and I sit down to the table and enjoy a fresh salad before dinner is even served. This allows us to fill up on those nutrient-dense greens so we eat less of the main course. It's so important to get those greens in at every meal, so why not begin with a salad?

Leafy greens are packed with various nutrients, such as iron, calcium, potassium, and magnesium. They are also a great source of fiber, which aids in feeling full longer. At the end of the day, greens are one of the most nutrient-rich foods around, so you don’t want to skip this part of the meal. Incorprating greens into you daily meal plan is a great step to take as you strive to eat a more nutrient-dense diet. 

To put this plan into action, try my favorite spring salad, which combines delicate mixed greens, asparagus, and strawberries. I promise you will enjoy every last bite!

Spring Salad with Strawberries and Creamy Orange-Avocado Dressing

Serves 2

3 green onions, roughly chopped
1/2 avocado, peeled and pitted
1/2 cup orange juice
1/8 teaspoon sea salt
1/8 teaspoon ground black pepper
3 ounces spring greens or mesclun mix
1 cup sliced fresh strawberries
1/2 pound asparagus, trimmed and sliced into strips with a vegetable peeler

See the full recipe (and save and print it) here.

What’s your favorite salad recipe that includes a few fresh, spring vegetables? Share your ideas and cooking tips in the comments section below!

Like this post? See Casey's previous post: Turkish Red Lentil Soup.

Casey received her master's degree in Nutrition from North Carolina State University and is the healthy eating specialist at WFM North Raleigh.

casey lynch

2 Comments Add a Comment
  • Food52_001

    Casey says: Hey Caroline!! Let me know if you try it's delicious. Hope you guys are doing well :)

    over 2 years ago Reply to this »
  • Missing_avatar

    Carolinephoenix says: Never sliced asparagus like this before! looks yummy!

    over 2 years ago Reply to this »

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