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Start with Four Cups of Spinach

fresh spinach

Start with clean, fresh spinach

Spinach makes a very healthy salad green; pair it with strawberries and walnuts in a light raspberry vinaigrette dressing and you have a fabulous set of flavors and a bowlful of antioxidants and bioflavanoids.

Something good for you that tastes good, too.

Add Luscious Strawberry Slices

Strawberry slices

Strawberry slices add extra vitamins and flavor.

Nutritional Value Is High

WHY SHOULD YOU EAT LEAFY GREENS?

Because they are full of nutrients, add fiber to your diet, and contribute to your well being.

Carotenoids vitamin A, lutein and zeaxanthin can be found in such additions as spinach and lettuces.

Substances in spinach called inorganic nitrates help muscles work more efficiently.

“Dietary intake of watercress may be sufficient to modulate this potential anti-cancer pathway.” – Health benefits of Salad Greens

Greens are good source of folate.

“A recent study from Ohio State University measured how well phytochemicals were absorbed by the body after people ate a salad of lettuce, carrot, and spinach, with or without 2 1/2 tablespoons of avocado. The avocado-eaters absorbed eight times more alpha-carotene and more than 13 times more beta-carotene (both of which are thought to help protect against cancer and heart disease) than the group eating salads without avocado” – WebMD

“To remember a successful salad is generally to remember a successful dinner; at all events, the perfect dinner necessarily includes the perfect salad.”

George Ellwanger (1848-1906)

Spinach Strawberry Salad with Raspberry-Mustard Dressing

Delicious summer salad combining healthful spinach with delicious fruit.
Prep Time 20 minutes
Course Salad
Cuisine American

Ingredients
  

  • 4 cups spinach washed and picked over
  • 1 cup fresh strawberries sliced
  • 12 walnut halves coarsely chopped
  • ¼ red onion thinly sliced
  • ¼ cup feta or gorgonzola cheese crumbled

Dressing

  • cup raspberry balsamic vinegar
  • 2-3 tablespoons olive oil
  • 1 pinch onion powder
  • 1 teaspoon Dijon mustard or honey mustard
  • 1 teaspoon raspberry or strawberry preserves
  • salt and pepper to taste

Instructions
 

  • Whisk together the vinegar, oil, onion powder, mustard, and preserves. Salt and pepper to taste.
  • Toss the spinach with vinaigrette dressing, layer on the strawberries and onion, sprinkle with walnuts and crumbled cheese.
  • * For a real treat, toast the walnuts for a minute or so in the oven before assembling the salad.
  • * Another addition could be avocado, sliced thinly, which complements the textures and flavors of this salad.

Notes

The beauty of this salad is that it is easily made of readily available ingredients, and types of vinegar or mustard can be interchanged to meet what you might have on hand. It is also an incredibly beautiful and tasty way to include nutritious greens and fruit in your diet. any enough for company, but you will love having this spinach salad as a regular part of the menu.
Keyword healthy salad, spinach, strawberry

Add Greens

This is a versatile salad, and while spinach is the classic, watercress or arugula can be added to the bowl -or just garnishing the top. Remember that variety brings in additional nutrients, so experiment with the ingredients you like best. The dressing complements many of your favorites with its fruity balsamic flavors.

Tips to Get the Best Flavors Possible

Nutrition Facts
Serving size: 2 cups
Calories764
Calories from Fat261
% Daily Value *
Fat 29 g45%
Protein 10 g20%
Sodium 455 mg19%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Calories and Fat

Much of the calories and fat in this dish come from the cheese crumbles. If that is a concern, don’t use the cheese, maybe garnish with crunchy additions instead. However, the cheese also adds much of the protein, so take that into consideration when adjusting the recipe.

Try Adding Beet Cubes

Beets added to salad

Walnuts and beets bring variety to salad greens

Vary the Recipe

Most people like strawberries, but what if you are allergic to them, or you want something different?

To use the same dressing, but adding raspberry rather than strawberry preserves, or maybe plum, the fruit flavor remains.

Also consider using cubes or slices of small, sweet beetroot in place of the fresh strawberry. that would provide additional nutrients.

Don’t like walnuts? Try using pecans, instead.

Likewise, not everyone loves sliced onion in their salads. While I love the flavor it brings, it can be left out. Maybe add just a pinch of garlic to the dressing? It’s your call.

Use gorgonzola crumbles in place of the feta cheese.

If dairy is an issue simply make without the cheese crumbles.

 

Eat More Salad

“There was an Old Person of Fife,

Who was greatly disgusted with life;

They sang him a ballad,

and fed him on salad,

Which cured that Old Person of Fife.”

Growing Your Own

For this Wonderful Salad Recipe
Spinach is a very simple green to grow in the spring or fall. It takes little space in the garden and offers plenty of dark leafy greens.

A salad green that is easily seeded in spring, just like lettuce.

Learn more about growing greens

Bonus Recipe Variation

Spinach Salad with Pear and Walnuts

A winter version of the spinach salad, with the subtle flavors of pears, livened with Italian flavors.
Prep Time 20 minutes
Course Salad
Cuisine American
Servings 4

Ingredients
  

  • 4 cups spinach washed and picked over
  • 1 pear diced
  • ¼ cup walnuts toasted
  • ¼ red onion diced
  • ¼ cup blue cheese crumbled

Dressing

  • cup balsamic vinegar
  • 2-3 tablespoons olive oil
  • 1 pinch Italian seasoning
  • 1 pinch mustard powder
  • 1 teaspoon raspberry preserves or any fruit jams or preserves
  • salt and pepper to taste

Instructions
 

  • Whisk together the vinegar, oil, Italian seasoning , mustard powder, and preserves. Salt and pepper to taste.
  • Toss the spinach with vinaigrette dressing, layer on the diced pear and onion, sprinkle with toasted walnuts and crumbled cheese.
  • * Another addition could be avocado, sliced thinly, which complements the textures and flavors of this salad.

Notes

Toast the walnuts in the oven before assembling the salad. (300º F for 5-8 minutes)
 
Keyword healthy salad, spinach