Indulge in the sweet and savory flavors of this Berry Spinach Salad! It combines tender baby spinach, sweet mixed berries, crunchy toasted pecans, and tangy crumbled feta cheese, all brought together with a rich and velvety balsamic glaze.
Health Benefits
Spinach:
1. Supports Eye Health: Antioxidants in spinach may reduce the risk of age-related macular degeneration and cataracts.
2. May Reduce Cancer Risk: Compounds in spinach may help prevent cancer cell growth and reduce inflammation.
3. Supports Bone Health: Spinach is a good source of calcium, which supports healthy bones and teeth.
4. May Improve Cognitive Function: Folate in spinach may help reduce the risk of cognitive decline and dementia.
5. Supports Healthy Blood Pressure: Potassium in spinach may help lower blood pressure and reduce the risk of cardiovascular disease.
Pecans:
1. Supports Heart Health: Healthy fats, antioxidants, and fiber in pecans may help lower cholesterol and reduce the risk of heart disease.
2. May Improve Insulin Sensitivity: Magnesium in pecans may help improve insulin sensitivity and reduce the risk of type 2 diabetes.
3. Supports Brain Health: Antioxidants in pecans may help protect against age-related cognitive decline and dementia.
4. May Help with Weight Management: High fiber and healthy fats in pecans can keep you feeling full and support weight management.
5. Supports Healthy Bones: Pecans are a good source of calcium, magnesium, and potassium, essential for bone health.
Feta Cheese:
1. Supports Bone Health: Calcium and other minerals in feta cheese support bone health and may reduce the risk of osteoporosis.
2. May Help Lower Blood Pressure: Potassium in feta cheese can help balance sodium levels and lower blood pressure.
3. Supports Immune System: Conjugated linoleic acid (CLA) in feta cheese may support immune system function.
4. May Reduce Risk of Chronic Diseases: Antioxidants in feta cheese may help reduce the risk of heart disease, type 2 diabetes, and certain cancers.
5. Supports Healthy Gut Bacteria: Probiotics in feta cheese promote digestive health and support healthy gut bacteria.
Ingredients
– 6 cups fresh spinach leaves
– 1 cup fresh strawberries (sliced)
– 1 cup fresh blueberries
– ½ cup crumbled feta cheese
– ½ cup pecans (toasted)
– ¼ cup red onion (thinly sliced)
For the Balsamic Glaze:
– ½ cup balsamic vinegar
– 2 tablespoons honey (optional)
Instructions
1. In a large bowl, combine spinach, strawberries, blueberries, red onion, and pecans.
2. Sprinkle crumbled feta cheese on top.
3. To make the balsamic glaze, heat balsamic vinegar in a small saucepan over medium heat. Simmer until it reduces by half and thickens. Stir in honey if using. Let it cool.
4. Drizzle the balsamic glaze over the salad just before serving.
Tips
1. Use fresh and high-quality ingredients: Fresh berries, baby spinach, and high-quality feta cheese make all the difference.
2. Toast the pecans for added crunch: Toasting brings out their natural oils and enhances flavor.
3. Don’t overdress the salad: Drizzle the balsamic glaze just before serving to prevent soggy greens.
4. Customize with your favorite berries: Mix and match strawberries, blueberries, or raspberries for unique flavors.
5. Make ahead for a quick lunch: Prepare ingredients in advance and assemble just before serving.
Health Benefits
1. Rich in antioxidants: Berries protect against cell damage and support overall health.
2. Good source of fiber: Spinach and berries support healthy digestion and blood sugar levels.
3. Supports healthy bones: Feta cheese provides calcium for strong bones and teeth.
Nutrition Information (per serving)
– Calories: 320
– Protein: 15g
– Fat: 18g
– Saturated Fat: 6g
– Cholesterol: 20mg
– Carbohydrates: 25g
– Fiber: 4g
– Sugar: 15g
– Sodium: 200mg
Enjoy this delicious and nutritious Berry Spinach Salad!