Celebrate Spring With A Healthful Helping Of Greens

With memories of a lingering winter still fresh, the crisp greens of spring offer a special appeal. Spinach, watercress, dandelion, kale, collard and mustard greens, among others, can form colorful, nutritious bases for a variety of salads that will please the senses.

Veggie, Grape and Feta Salad

4 cups mixed salad greens

1 cup seedless grapes

1/2 cup broccoli florets, cooked crisp-tender

1/2 cup julienne carrots, cooked crisp-tender

2 tablespoons sliced green onions

2 tablespoons sunflower kernels

1/2 teaspoon EACH dried thyme and oregano, crushed

Salt and pepper, to taste

3 tablespoons balsamic vinegar

2 tablespoons olive oil

1/4 cup crumbled feta cheese

Combine greens, grapes, broccoli, carrots, green onions, sunflower kernels and seasonings; toss to mix. Drizzle vinegar and oil over mixture and toss to coat. Sprinkle cheese over salad and lightly toss.

Yield: 4 servings.

Nutrition information per serving: 154 calories, 3.6 grams protein, 10.7 grams fat (59 percent fat calories), 13 grams carbohydrate, 6 milligrams cholesterol, 2.2 grams fiber and 94 milligrams sodium.

Panzanella (Italian Bread Salad)

1/2 loaf (about 1/2 pound) day-old Italian or French bread

1/3 cup olive oil

1/3 cup naturally brewed soy sauce

3 tablespoons balsamic vinegar

2 teaspoons onion powder

1-1/2 teaspoons sugar

1 bunch fresh basil leaves, chopped

1 pound fresh tomatoes

3/4 pound cooked roast beef, cut into 3/4-inch thick slices

2 cups packed, torn fresh spinach, romaine or curly endive

Cut bread into 1-inch cubes; place on wire racks to dry.

Combine oil, soy sauce, vinegar, onion powder and sugar in large bowl; stir in basil. Cut tomatoes into 1-inch chunks and beef into 3/4-inch cubes; stir into soy sauce mixture. Let stand 10 minutes, stirring occasionally.

Add bread and spinach and toss together to coat all ingredients well. Serve immediately.

Yield: 4 servings.

Nutrition information per serving: 630 calories, 38 grams fat (54 percent fat calories), 58 milligrams cholesterol, 1,334 milligrams sodium, 41 grams carbohydrate, 31 grams protein.

Wok Salad

1 bunch spinach or other favorite greens, washed

3 tablespoons oil

1 tablespoon vinegar

2 teaspoons Dijon-style mustard

2 cloves garlic, minced

Salt and pepper, to taste

1 bunch green onion, cut in 2-inch pieces

2 carrots, thinly sliced

1 tomato cut in wedges or 1 cup cherry tomatoes, halved

1 cup pitted ripe olives, whole or halved

1 avocado, sliced

1/2 cup walnut pieces

Remove stems from greens; tear into bite-size pieces and set aside.

Combine oil, vinegar, mustard, garlic, salt and pepper in electric wok. Heat at 325 degrees 2 minutes. Add onions and carrots; stir-fry 1 minute. Add remaining ingredients; stir-fry 1/2 minute. Cover; turn wok off. Serve from wok.

Yield: 4 servings.

Note: If an electric wok is not available, use a large skillet over medium-high heat.

Sweet Onion Salad Nicoise

4 ounces small shell vegetable pasta (tri-colored twists or other)

1/2 cup olive oil

3 tablespoons tarragon vinegar

1 large clove garlic, chopped

Leafy greens for base

4 medium tomatoes, cut in wedges

6-1/2-ounce can tuna or salmon

1/2 cup Greek olives

3 hard-cooked eggs, quartered

1 small sweet onion, peeled, sliced crosswise and separated into rings

Vinaigrette:

3/4 cup olive oil

3 tablespoons white wine vinegar

1/2 cup coarsely cut basil leaves

2 teaspoons Worcestershire sauce

1 teaspoon freshly ground black pepper

Cook and drain pasta. Combine the pasta with the olive oil, tarragon vinegar and garlic. Cover and marinate overnight.

Divide the marinated pasta into four portions and place in the middle of four luncheon plates. Place a few leaves of greens along one side of each plate. Arrange the tomatoes, tuna, olives, eggs and onion rings attractively around the pasta.

Blend vinaigrette ingredients. Pour over the salads just before serving or pass separately.

Yield: 4 servings.

Tomato Watercress with Yogurt Dressing

2 cups nonfat yogurt

Salt and freshly ground pepper

1 teaspoon sugar

2 teaspoons lemon or lime juice

2 tablespoons plus

1 teaspoon chopped fresh cilantro

1 cup finely diced cucumber or zucchini

1 bunch watercress, leafy parts only

2 large or 3 medium ripe tomatoes, sliced

Stir the yogurt until smooth. Stir in salt, pepper, sugar and lemon juice. Add 2 tablespoons of the cilantro and the cucumber; stir lightly. Taste and adjust the seasonings. Refrigerate until ready to serve.

At serving time, spoon yogurt mixture into a serving bowl and sprinkle with remaining 1 teaspoon chopped cilantro. Set the bowl of dressing in the center of a round platter. Arrange the watercress sprigs on the platter around the dressing, and arrange the tomato slices on top of the watercress so their edges overlap.

Yield: 6 servings.

Nutrition information per serving: 61 calories, less than 1 gram fat.

, DataTimes ILLUSTRATION: Photo

MEMO: Have a food question? Looking for a recipe? Laura Carnie, a certified family and consumer scientist and food consultant in Coeur d’Alene, would like to hear from you. Write to Cook’s Notebook, Features Department, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210. As many letters as possible will be answered in this column; sorry, no individual replies.

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