Berry Spinach Salad with Pecans, Feta, and Balsamic Glaze
Indulge in the sweet and savory flavors of our Berry Spinach Salad with Pecans, Feta, and Balsamic Glaze! This refreshing salad combines the tender freshness of baby spinach, the sweetness of mixed berries, the crunch of toasted pecans, and the tanginess of crumbled feta cheese, all tied together with a rich and velvety balsamic glaze.
Health Benefits of Spinach
1. Supports Eye Health: The antioxidants in spinach may reduce the risk of age-related macular degeneration and cataracts.
2. May Reduce Cancer Risk: Spinach contains compounds that 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: Spinach contains folate, which may help reduce the risk of cognitive decline and dementia.
5. Supports Healthy Blood Pressure: The potassium in spinach may help lower blood pressure and reduce the risk of cardiovascular disease.
Health Benefits of Pecan
1. Supports Heart Health: The healthy fats, antioxidants, and fiber in pecans may help lower cholesterol levels and reduce the risk of heart disease.
2. May Improve Insulin Sensitivity: Pecans contain magnesium and other minerals that may help improve insulin sensitivity and reduce the risk of type 2 diabetes.
3. Supports Brain Health: Pecans contain antioxidants and other nutrients that may help protect against age-related cognitive decline and dementia.
4. May Help with Weight Management: Pecans are high in fiber and healthy fats, which may help keep you feeling full and satisfied, supporting weight loss and maintenance.
5. Supports Healthy Bones: Pecans are a good source of several minerals, including calcium, magnesium, and potassium, which are essential for maintaining healthy bones.
Health Benefits of Feta
1. Supports Bone Health: The calcium and other minerals in feta cheese support bone health and may reduce the risk of osteoporosis.
2. May Help Lower Blood Pressure: The potassium in feta cheese can help lower blood pressure by balancing out the effects of sodium.
3. Supports Immune System: Feta cheese contains conjugated linoleic acid (CLA), which may have immunomodulatory effects and support immune system function.
4. May Help Reduce Risk of Chronic Diseases: The antioxidants and other nutrients in feta cheese may help reduce the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers.
5. Supports Healthy Gut Bacteria: Feta cheese contains probiotics, which can help support healthy gut bacteria and promote digestive health.
Ingredients:
6 cups fresh spinach leaves
1 cup fresh strawberries (sliced)
1 cup fresh blueberries
1/2 cup crumbled feta cheese
1/2 cup pecans (toasted)
1/4 cup red onion (thinly sliced)
For the Balsamic Glaze:
1/2 cup balsamic vinegar
2 tbsp honey (optional)
Instructions:
- In a large bowl, combine spinach, strawberries, blueberries, red onion, and pecans.
- Sprinkle crumbled feta cheese on top.
- 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.
- 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 in this salad.
2. Toast the pecans for added crunch: Toasting the pecans brings out their natural oils and adds a satisfying crunch to the salad.
3. Don’t overdress the salad: Drizzle the balsamic glaze just before serving to prevent the greens from becoming soggy.
4. Customize with your favorite berries: Mix and match your favorite berries, such as strawberries, blueberries, or raspberries, for a unique flavor combination.
5. Make ahead for a quick lunch: Prepare the salad ingredients ahead of time and assemble just before serving for a quick and easy lunch.
Health Benefits
1. Rich in antioxidants: Berries are packed with antioxidants, which help protect against cell damage and support overall health.
2. Good source of fiber: Spinach and berries provide a good amount of dietary fiber, supporting healthy digestion and blood sugar levels.
3. Supports healthy bones: Feta cheese is a good source of calcium, essential for supporting healthy 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