It’s National Salad Month and what better time to kickstart your summer by incorporating better-for-you options into your diet.


  • National Salad Month was created in 1992 by the Association for Dressings and Sauces as a way to encourage people to eat more salads as a part of their daily diet.
  • Salad comes from the Latin word “herba salta” or “salted herbs,” so called because such greens were usually seasoned with dressings containing lots of salt.
  • Lettuce was first eaten by the ancient kings of Persia over 2,500 years ago.
  • In the 4th century BC, Aristotle wrote about the health benefits of eating Swiss Chard, a leafy green vegetable still eaten today.
  • In 1492, Christopher Columbus introduced lettuce to “The New World.”
  • In 1504, Leonardo da Vinci became the first artist to feature salad in a painting.
  • In the 1930’s, U.S. spinach growers credited American cartoon icon Popeye with a 33% increase in domestic spinach consumption.
  • Today, the average American eats approximately 30 pounds of lettuce each year.
  • Over 20 million servings of salad are consumed every week in the United States.

Karen’s Fruit and Nut Salad


  • ½ cup olive oil
  • 2 tablespoons red or white wine vinegar
  • ½ cup unsweetened pomegranate juice
  • 1 tablespoon honey
  • 2 teaspoons mustard
  • Salt and pepper
  • 9 ounces lettuce roughly chopped
  • 1 green apple sliced
  • ¼ cup fresh pomegranate seeds
  • ½ cup chopped walnuts
  • ½ cup Karen’s Naturals Just Cherries or Just Cranberries
  • ½ cup crumbled goat cheese


  1. Put the olive oil, vinegar, pomegranate juice, honey, mustard, salt and pepper in a bowl. Whisk together until emulsified. Set aside.
  2. Put the lettuce, apple, pomegranate seeds, walnuts, dates, Just Cherries or Just Cranberries and goat cheese, if using, in a salad bowl.
  3. Toss with the reserved pomegranate vinaigrette and serve.

Karen’s Farro and Spinach Salad with Freeze-Dried Fruit


  • 1 cup dry uncooked semi-pearled or pearled farro, rinsed
  • 3 cups (packed) baby spinach
  • ½ cup Karen’s freeze-dried fruit (your choice!)
  • ½ cup mixed nuts and/or seeds (Suggestions: sunflower seeds, pumpkin seeds, almonds, and cashews)
  • ½ lemon, juice and zest
  • 2 tbsp extra virgin olive oil
  • Sea salt, to taste
  • Lemon wedges


  1. In a wide bottom saucepan or skillet over medium heat, add the farro and shake and stir the pan until the farro is lightly toasted and fragrant (nutty aroma), about 2-3 minutes.
  2. Then, cook farro according to package directions, until al dente.
  3. Place the cooked farro in a large bowl with the rest of the ingredients. Toss to combine. Taste and adjust to your preferences such as adding more spinach, nuts and/or dried fruit.
  4. Serve warm or chilled with lemon wedges.