Lauren Kelly Nutritionist

Better Health, Better Food, Better You

This warm weather makes me crave a salad…Apple Walnut Cranberry Baby Spinach Salad

on February 23, 2012

In honor of February being National Heart Health month, I figured I would spruce up a plain, basic salad. I love salads, but I do end up getting bored of eating the same old kinds. This is where you need to be a little creative. Experiment with different greens, vegetables, legumes, fruits, nuts and cheeses. Be careful with dressings, they are loaded with fat and calories!  That is why I like to make my own.

My Heart Healthy Salad

  • 1 bag of organic baby spinach- B Vitamins, fiber, lutein, potassium and calcium
  • 2 tablespoons chopped walnuts- Vitamin E, plant omega 3 fatty acids, heart healthy mono and poly-unsaturated fats, fiber
  • 2 tablespoons dried unsweetened cranberries- Vitamin C and fiber
  • 1 chopped fuji apple- fiber, Vitamin C and beta-carotene
  • 1/2 orange bell pepper, chopped- B Vitamins, beta- carotene, folate, potassium and fiber
  • 1-2 plum tomatoes, chopped- Vitamin C, lycopene, beta-carotene and fiber
  • 1/2 cup kidney beans, rinsed and drained- B vitamins, calcium, fiber and omega 3 fatty acids
  • 1 tablespoon ground flaxseed- omega 3 fatty acids and fiber

Toss all together. Keep dressing on the side to control the portions 🙂

Heart Healthy Balsamic Dressing

1/2 cup extra virgin olive oil
1/2 cup balsamic vinegar
1 clove crushed garlic
1 teaspoon ground mustard
1 pinch salt
ground black pepper to taste
1 teaspoon honey
Directions

In a small bowl, whisk together olive oil, white balsamic vinegar, garlic, honey and mustard powder. Season to taste with salt and black pepper. Stir in minced fresh herbs if desired.

**And don’t forget to enter my Bob’s Red Mill giveaway!  Enter now by sharing my facebook page with your friends and writing on my wall.  Good luck, contest ends February 29 at 12:00 A.M. EST 🙂

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2 responses to “This warm weather makes me crave a salad…Apple Walnut Cranberry Baby Spinach Salad

  1. Chrystal says:

    Yum! Looks delish!

  2. amee4013 says:

    Yum! Delicious salad, Lauren! Thanks for sharing with me!!

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