Lunch Today: Spring Salad with Berries

Paula Gallagher on

Berry season has begun, bringing an abundance of strawberries, raspberries, blueberries and more. This time of year also sees berry prices become a little more reasonable. While I enjoy eating fresh berries on their own, adding them to a salad brings brightness and color. Strawberries and blueberries pair wonderfully with spinach in salads. The recipe below is one of my favorites. I cheat a little and use a good store bought balsamic vinegratte when I am crunched for time.

What Makes This Salad Special

  • Nutrient-Rich Greens: Mixed baby greens serve as the base of this salad, providing a plethora of vitamins, minerals, and antioxidants essential for overall health. Spinach, for example, is packed with iron and calcium, while kale offers an abundance of vitamin K and beta-carotene.
  • Berries Galore: Adding strawberries and blueberries not only enhances the flavor profile but also boosts the salad's nutritional value. Berries are low in calories but high in fiber, vitamin C, and antioxidants, which help combat inflammation and oxidative stress.
  • Heart-Healthy Fats: Avocado contributes heart-healthy monounsaturated fats, which are beneficial for cardiovascular health and aid in the absorption of fat-soluble vitamins like A, D, E, and K.
  • Protein and Crunch: Sliced almonds not only add a satisfying crunch to the salad but also provide a bit of plant-based protein, fiber, and healthy fats. Feta cheese adds flavor and a touch of calcium.
  • Insoluble Fiber: High in insoluble fiber, this salad promotes digestive health by adding bulk to the stool, promoting regular bowel movements, and preventing constipation. It also helps maintain a healthy balance of gut bacteria, crucial for overall digestive and immune function.

Recipe: Spring Salad with Berries

Ingredients:

2 cups mixed baby greens (spinach, arugula, kale, or your favorite)
1 cup sliced strawberries
1/2 cup blueberries
1/4 cup sliced almonds, toasted
1/4 cup crumbled feta cheese
1/4 cup thinly sliced red onion
1 avocado, diced
1/4 cup balsamic vinaigrette dressing (homemade or store-bought)

Instructions:
  1. Start by washing and drying the baby greens thoroughly. Place them in a large salad bowl.
  2. Add the sliced strawberries, blueberries, toasted almonds, crumbled feta cheese, and thinly sliced red onion to the bowl.
  3. Gently toss the ingredients together to combine.
  4. Right before serving, add the diced avocado on top of the salad.
  5. Drizzle the balsamic vinaigrette dressing over the salad and toss once more to coat everything evenly.
  6. Serve immediately and Enjoy!
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