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Summer Spinach Salad

This summer time salad is easy to prepare and refreshing on a hot day. Prepare the nuts in advance and make extra so you have enough to make more than one salad (I try to keep several jars of nuts ready for consumption, with the variety I never get tired of this salad)





For the salad:

Baby Spinach or Regular Spinach – you make the choice! Regular spinach is much more affordable than baby spinach, but can be more bitter. Use one cup of spinach for every serving prepared.

Cucumber – I like adding this thinly sliced or quartered. Add 1/2 cup per serving

Onion – you can leave this out if you’re not a raw onion fan. Sometimes I add a very small amount of either red or green onions. Add 1/8 cup per serving.

Berries – pick whatever is in season in your area. Strawberry season is winding down in Ontario but I’ve still found a few pints here and there. I usually chop the strawberries into small pieces to spread through the salad. Also try blueberries, raspberries, black berries or any combination! Use a third of a cup of berries per serving.

Nuts – Roasted or raw pecans, walnuts, almonds, soy nuts, etc. My favourite is to make sweet and spicy pecans (I promise to post that recipe soon!). I usually chop up the larger nuts for a better distribution through my salad. Use 1/8-1/4 cup of nuts per serving (depends on how much protein you want).

For the dressing:

I actually prefer to eat this salad naked (without dressing)! I find the combination of fruit and toasted nuts add enough flavour to the salad that I don’t need any dressing. Plus if you’re trying to cut down on the number of calories you consume per day, cutting out dressing is a simple way to eliminate calories.

If you can’t live without dressing, top with either Poppy Seed Dressing (I’ve had the Kraft Calorie Wise and it’s quite good) or drizzle with a little EVOO* and Balsamic Vinegar

*Extra Virgin Olive Oil.

Total Calories: ~ 250kCal. 13.5g Carb. 21.8g Fat (1.85g Sat). 4.2g Protein. (Based on 1/4 cup of pecans with no dressing. The majority of the calories come from the good fat and the protein in the nuts). [Nutrition Data from SELF].


Pingback from Sasha on the Street » The Ultimate Diet
Time July 28, 2011 at 1:23 pm

[…] As I continue with my blog I think I’ll add a page on recipes. Hopefully it will inspire you to make healthy choices each day.   Check out today’s recipe Summer Spinach Salad. […]

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