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.



Shanisty Ireland is a former award-winning Television News Anchor with more than 15 years of experience on-air. Today, Shanisty freelances on national and local media outlets featuring some of her favorite recipes and hot topics from her blog. Shanisty has been featured on The Today Show, Ellen, U.S. News and World Report, Huffington Post, Scary Mommy and hundreds of local TV News and Radio stations.

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