Une salade composée de plus que de simples salades vertes est plus saine.


There are many health benefits to eating salads. This article will discuss those benefits. You will also be filled in on the advantages of using wooden cutlery to maximize the flavors and the nutrients of the fruit and vegetables. 

Now that spring is here and we are thinking about our gardens and what to plant, I will then share with you my 3 favorite salad recipes that are both nutritious and delicious. This may help you decide what to grow.

It All Starts with the Salad Greens

It is good to eat a variety of Salad Greens as each contains different vitamins, minerals, and nutrients.

Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity. Salad greens are usually the base of any salad. They contain many essential vitamins and minerals for your dietary needs. They are low in calories, contain fiber and water that can help to improve your health in many areas.

It is good to eat a variety of greens as each contains different vitamins, minerals, and nutrients. For example: Romaine is high in Vitamin A with 4,094 International Units, Swiss Chard is high in Vitamin K with 299 micrograms, Spinach is high in Potassium with 167 milligrams, and Watercress is high in Calcium with 41 milligrams. Check salad greens by the numbers for more information.

Another consideration in the selection of salad greens is their taste, color, and texture.  Each type of salad green has a different look, texture, and taste. Some are peppery, sweet, bitter, or buttery. Selecting different greens will give you the opportunity to have a fresh new taste with each salad that you eat.

Why Add Other Vegetables and Fruit to Your Salads

Packing color to your salads will help in not only the presentation, but will provide even more vitamins, antioxidants, and nutrients. You should eat a variety of fruits and vegetables as no one fruit or vegetable will provide all the nutrients you need to be healthy.

Each color has different benefits. Red, blue, purple, orange, yellow, green, and white are some of the colors available in vegetables and fruit. They will not only add fun to your salad but great flavors.

Eating non-starchy vegetables and fruits like apples, pears and green leafy vegetables may even promote weight loss.

The Health Benefits of Eating Vegetables and Fruit

There are many articles that point out the studies that have taken place reviewing nutrition and the benefits to our health. Most studies recommend eating 5 to 8 servings of fruit and vegetables a day to reduce the risk of disease. Eating salad is a great way to increase your fruit and vegetable servings.

The most comprehensive list of studies indicating these health benefits is from The Nutrition Source from Harvard School of Public Health.

The impact on risk reduction of cancer is reviewed by the Prevent Cancer Foundation. Eating healthy foods plays a large role in reducing your cancer risk. Salad can be considered healthy if you choose the right greens and toppings. It is important to build it with nutritious ingredients.

Early research shows that the consumption of fresh fruit and vegetables is associated with a lower risk of type 2 diabetes. However, salads loaded with the wrong dressings, toppings and cheeses should be avoided if you have or are at risk of having diabetes.

Fruits and vegetables contain many of the vitamins we need with few calories. Antioxidants contained in fruits and vegetables reduce the risk of atherosclerosis, hypertension and high cholesterol which leads to heart disease.

The nutrients are known to protect your nervous system which further promote eye health and prevent heart diseases. Folic acid assists pregnant women reducing the risk of the development of birth defects.

The list of benefits

  • Lower risk of cardiovascular disease (heart disease and stroke)
  • Reduced blood pressure
  • Reduced risk of cancer
  • Reduced risk of diabetes
  • Weight loss or maintaining a healthy weight
  • Improved gastrointestinal health
  • Prevents aging related eye diseases
  • Build healthy bones
  • Maintain skin health
  • Pregnancy and reduced risk of birth defects
  • Healthy aging and improved memory
  • Boost immune system

What Salad Dressing is Healthy

Salad dressings should be as healthy as the salad itself. Homemade dressing has the advantage of you choosing and knowing the exact ingredients you used to make it.

Store bought salad dressings are often full of bad fats, calories, preservatives, and chemicals. Manufacturers often use poor quality, cheap ingredients to save money.  

When making your own dressing do not use white sugar, poor quality oils, and artificial flavoring. Use good quality nourishing ingredients to make them.

  • Good quality oil: Extra virgin olive oil, avocado oil, hemp oil, flax seed oil
  • Good quality vinegar/acid: Balsamic vinegar, apple cider vinegar, fresh lemon juice, fresh lime juice
  • Good quality, fresh thickeners: Fresh egg, avocado, Dijon mustard, tahini, honey, maple syrup
  • Good quality seasoning:  Fresh garlic, fresh ginger, fresh herbs, and spices

Healthy Benefits of Maple Wood Utensils

Using Maple Wood Cutlery does not alter the flavor or the nutrients in the food you eat.

We have just laid out how eating more fruit and vegetables will lead to a healthier lifestyle. We further discussed how salad is a great source of fresh raw fruit and vegetables.  

All these benefits from eating healthy food can be enhanced by eating with Maple Wood Cutlery. They have 2 key health benefits to make you switch. Read more on how by reading our recent article called the “Top 2 Healthy Benefits of Maple Wood Cutlery.

Maple wood is a hardwood that is neutral when in contact with food. It won’t react with acidic or spicy foods, allowing food to taste as it should.

This same neutrality will not alter the integrity of food.  All the nutrients of the food are preserved when in contact with maple wood, allowing them to be delivered and consumed in their entirety.

Maple wood is durable. With proper care it will last for many years.

Maple wood is anti-bacterial. The porous nature of the maple wood prevents bacteria from growing. The wood pores absorb and trap the bacteria. This prevents the bacteria from resurfacing and kills them naturally. This makes maple wood cutlery very safe.

An added benefit is that maple wood cutlery maintains the temperature of food. Wooden cutlery will not conduct heat, transfer its state, or absorb the heat, thus not change the temperature the food.

Wood is an insulator, so foods that may be sensitive to sudden temperature changes will not be affected. While eating, using wooden cutlery will keep warm foods warm for longer and cold foods cool for longer.

It also has a pleasant sound while eating. You will no longer hear the clatter of metal on your dishes, just the soft sound of wood. Your conversation will be the only thing you hear during your meal.

Make the switch and try our JUstenbois Maple Wood Cutlery.

My 3 Favourite Salads

Now that the benefits of salad have been extolled and you are likely craving a light and refreshing salad but are bored of the same mix. You can start with my 3 favourite salad recipes so that you don’t have to look any further.

You may be asking how to make the best salad. The answer is whatever salad you choose to eat today is the best salad.

All my favourites have a mixture of color, texture and ingredients that make them a medley of flavors. You can make any of these salads a complete meal on their own, by making them a generous helping or by adding some protein in under 10 minutes.  

Spinach Strawberry Salad with Lemon Poppy Seed Dressing

Spinach Strawberry Salad with Lemon Poppy Seed Dressing


For the Salad

  • 8 cups of fresh baby spinach
  • 3 cups of fresh strawberries sliced
  • 1 medium sweet vedalia onion
  • ¼ cup of almonds

For the Dressing

  • 4 tablespoons of extra virgin olive oil
  • 2 tablespoon of apple cider vinegar
  • 3 tablespoon of lemon juice
  • 4 tablespoons of honey
  • 2 teaspoon of Dijon mustard
  • 1 teaspoon of poppy seeds



Combine all the ingredients for the dressing in a mason jar.

Cover with the lid tightly.

Shake well until everything is combined and looks creamy.


Add the spinach to a large bowl. Top with onion, strawberries, and almonds.

Just before serving shake dressing again and pour the dressing over the salad.

Toss and serve.

Pear, Avocado, and Blue Cheese Salad with Honey Dijon Dressing

Pear, Avacado, and Blue Cheese Salad with Honey Dijon Dressing


For the Salad

  • 1 head of Boston lettuce
  • 2 ripe pears sliced
  • 2 ripe avocados peeled and sliced
  • 4 oz of blue cheese crumbled
  • ¼ cup of maple caramelized pecans crushed

For the Dressing

  • ¼ cup of Dijon mustard
  • ¼ cup of virgin olive oil
  • 4 tablespoons of honey
  • 4 tablespoons of your favourite pickle juice or apple cider vinegar



To caramelize pecans, preheat oven to 375°F.

Toss pecan halves with maple syrup and sprinkle with a pinch of sea salt.

Place on parchment paper on a baking sheet.

Bake at 375°F for 10-12 minutes, until deeply caramelized.

Toss when they come out of the oven.

Let them cool.

Chop into smaller pieces.


Combine all the ingredients for the dressing in a mason jar.

Cover with the lid tightly.

Shake well until everything is combined and looks creamy.


This salad is best served on a plate to be able to present the salad in layers.

Cover bottom of the plate with whole leaves of Boston lettuce.

Encircle with the slices of pears and avocado, alternating each.

In the centre of the plate add the crumbles of blue cheese.

Sprinkle the caramelized crushed pecans over the top.

Serve, allowing each person to add dressing according to their preference.

Arugula Tomato Salad with warm Balsamic Dressing

Arugula Tomato Salad with Warm Balsamic Dressing


For the Salad

  • 8 cups of fresh arugula
  • 3 cups of fresh cherry tomatoes halved
  • ¼ cup of Parmesan cheese petals

For the Dressing

  • 1 large red onion – sliced thin
  • 2 tablespoons of extra virgin olive oil
  • 1 tablespoon of balsamic vinegar
  • ½ teaspoon of fresh ground pepper
  • 1 tablespoon of lemon juice



Add the arugula to a large bowl. Top with tomatoes.


Sauté onions in olive oil until translucent and beginning to caramelize.

Add balsamic vinegar and continue to cook until caramelized completely and a nice light toast color.

While still hot, pour the onions with the oil and balsamic over the salad.

Sprinkle with pepper.

Drizzle with lemon.

Add olive oil if needed.

Toss completely.

Top with parmesan petals.

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