Spinach and apple salad in citrus dressing
With Valentine’s Day around the corner, February is appropriately National Heart Month. Heart disease remains the number one cause of death in both men AND women. Like many other chronic diseases, heart disease is genetic, but also preventable through a healthy diet.
In addition to beta-carotene and vitamin K, this salad provides vitamin C, fiber, and potassium from its leafy greens. Antioxidants help protect arteries, while potassium aids in blood pressure control. Grapes, dates, or pomegranate arils could also be added to the salad for more color, texture, and nutritional value.
This seasonal salad is great for company and can be modified with different fruits, nuts, or greens. Pears could be used in place of apples, and arugula or kale could replace the spinach. Add chicken, salmon, shrimp, or tofu to make it more filling.
I also make this salad in spring or summer, using berries in place of winter fruits. Sunflower or pumpkin seeds could be used instead of nuts if allergy is a concern. Enjoy!
Ingredients
Salad:
1 (10 oz) bag baby spinach leaves
1 Honey Crisp or other apple
1/3 cup almond slivers
¼ cup crumbled blue cheese or feta cheese
Dressing:
¼ cup extra virgin olive oil
3 Tbsp. orange juice (juice of 1 fresh orange)
2 tsp. balsamic vinegar
2 tsp. honey
Directions
Wash & dry spinach leaves and place in a large bowl.
Wash and cut the apples into small chunks and add them to the spinach.
Add the almond slivers and feta cheese. Toss to combine.
In a separate bowl, whisk together olive oil, orange juice, balsamic vinegar, and honey for dressing.
Drizzle dressing over salad and toss right before serving.
Makes 6 servings. Nutrition information per serving: 200 calories, 14.3 grams fat, 2.36 gm saturated fat 4.4 grams protein, 13 grams carbohydrate, 2.5 grams fiber, 4 mg cholesterol, 99 mg sodium.
@nutrigirl (IG, X)