Eat Smart

Two ways to put a little “spring” in your meals

By Elizabeth Holtan, Healthy Monday

The grass may still be brown and the air icy, but that doesn’t have to mean it can’t be spring in your kitchen. With spring’s longer hours and plenty of sunlight—however cold—here are just two ways to get in the spirit with plenty of healthy, delectable green eats.


Click ahead for the recipe!

Candied Walnut, Pear and Goat Cheese Salad

  • 1 cup walnut halves
  • 1/4 cup plus 2 tablespoon granulated sugar
  • 5 cups baby lettuce greens or torn mixed lettuce greens
  • 2 cups arugula leaves, torn
  • 1 small red bell pepper, seeded, stemmed and silvered
  • 2 pears, cored and cubed
  • 1 1/2 ounces soft goat cheese, crumbled
  • Vinaigrette (recipe follows)
  • Salt and freshly ground pepper to taste
  1. In a heavy, nonstick skillet, melt the sugar around the almonds, stirring constantly. Remove from heat immediately and quickly spread onto foil-covered surface to cool. Break apart, if necessary.
  2. Combine the lettuce, bell pepper, pears, cheese, and the candied walnuts in serving bowl and toss to coat with vinaigrette.
  3. Season with salt and pepper as desired and serve.


  • 2 tablespoons balsamic vinegar
  • 1 teaspoon minced shallot
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • Salt to taste
  • Freshly ground pepper to taste
  1. In a small bowl, whisk together the vinegar and the shallot. Add the oil in a stream, whisking until it is emulsified. Season the vinaigrette with salt and pepper to taste.

Makes 6 servings. From

Tomato-Watermelon Salad with Feta and Roasted Almonds

  • 8 cups 1 1/4-inch chunks seedless watermelon (about 6 pounds)
  • 3 pounds ripe tomatoes (preferably heirloom) in assorted colors, cored, cut into 1 1/4-inch chunks (about 6 cups)
  • 1 teaspoon (or more) fleur de sel or coarse kosher salt
  • 5 tablespoons extra-virgin olive oil, divided
  • 1 1/2 tablespoons red wine vinegar
  • 3 tablespoons chopped assorted fresh herbs (such as dill, basil, and mint)
  • 6 cups fresh arugula leaves or small watercress sprigs
  • 1 cup crumbled feta cheese (about 5 ounces)
  • 1/2 cup sliced almonds, lightly toasted
  1. Combine melon and tomatoes in large bowl. Sprinkle with 1 teaspoon fleur de sel and toss to blend; let stand 15 minutes. Add 4 tablespoons oil, vinegar, and herbs to melon mixture. Season to taste with pepper and more salt, if desired.
  2. Toss arugula in medium bowl with remaining 1 tablespoon oil. Divide arugula among plates. Top with melon salad; sprinkle with feta cheese and toasted almonds and serve.

Healthy Monday is a national movement of people and organizations who commit every Monday to the behaviors and actions that will end chronic preventable disease. Connect with us on Facebook and Twitter for tips, program updates and contests!