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Swami SivanandaSwami Vishnu

Blueberry Spinach Salad

Blueberry and Spinach Salad

from Chef Ambika

This simple, super-nutritious Blueberry and Spinach Salad is a wonderful accompaniment to a winter soup or stew, as well as a welcome contribution to any potluck. In addition to a delightful variety of flavors and textures, it provides an abundance of antioxidants, vitamins, and minerals.

Ingredients

blueberries
spinach
goat cheese
toasted almond, whole or chopped

For the vinaigrette dressing
1 tsp agave
1 tsp mustard
1/8 cup extra-virgin olive oil
1-2 Tbsp fresh lime juice
salt & pepper to taste

Directions

This is a real do-it-yourself recipe. Create the salad using the proportions you want — you really can’t go wrong! For the dressing, mix together the ingredients and adjust to taste.

Toasting the almonds

1. Preheat oven to 350 degrees F.
2. Place the whole almonds in a single layer on an ungreased baking sheet.
3. Bake 5 to 10 minutes or until they are golden brown. You can stir once or twice or shake the pan during toasting to aid in even browning.
4. Remove from pan to cool.

NOTE: The first time you try toasting nuts, it is better to err on the side of under-toasting rather than over-toasting.

Nutritional Notes

Blueberries are among the most nutrient-dense berries, packed with antioxidants. They are an excellent source of Vitamin C and manganese (which helps process cholesterol) as well as dietary fiber. They are also low in calories.

Spinach has an extremely high nutritional value and is rich in antioxidants. It is a good source of Vitamins A, B2, C and K, and also contains magnesium, manganese, folate, iron, calcium and potassium. Benefits: helps combat cancer, boosts eye health, and contains anti-aging properties.

Goat cheese is a good source of calcium, protein, Vitamin A, Vitamin K, phosphorus, niacin, and thiamin. It is also easier on the human digestive system and lower in calories, cholesterol, and fat than its bovine counterpart.

Almonds are a nutritious, protein-packed snack and one of the healthiest nuts. The mono-unsaturated fats, protein, and potassium contained in almonds are all instrumental in heart health. They are also rich in Vitamin E, calcium, and magnesium.

Still Hungry? Find more recipes here.

 

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