Heart-Healthy Classic Blue Cheese Salad
Elevate your salad game with this *Heart-Healthy Classic Blue Cheese Salad*, a wholesome twist on the beloved classic. This vibrant dish combines nutrient-packed mixed greens like kale, arugula, and spinach with the creamy tang of reduced-fat blue cheese, naturally sweet sliced strawberries or apples, and heart-healthy toasted walnuts or almonds. Diced avocado adds richness, while a homemade dressing of extra-virgin olive oil, balsamic vinegar, Dijon mustard, and honey ties it all together with a bright, zesty finish. With just 15 minutes of prep and 5 minutes of cooking, this quick and easy salad is perfect as a light meal or a show-stopping side dish. Whether you're looking for a nutritious lunch or an impressive addition to your table, this blue cheese salad is as satisfying as it is good for your heart. Keywords: heart-healthy salad, blue cheese salad, quick and easy salad, homemade dressing, nutrient-packed recipe.
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Recipe Information
Ingredients
- 4 cups mixed salad greens (e.g., kale, arugula, spinach)
- 0.5 cup crumbled blue cheese (preferably reduced-fat)
- 1 cup sliced strawberries or apples
- 0.5 cup walnuts or almonds, lightly toasted
- 1 medium avocado, diced
- 3 tablespoons extra-virgin olive oil
- 1.5 tablespoons balsamic vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Begin by preparing the dressing. In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, honey, pepper, and salt until well combined. Set aside.
In a large salad bowl, combine the mixed salad greens, sliced strawberries or apples, and diced avocado.
Lightly toast the walnuts or almonds in a small skillet over medium heat for about 5 minutes, stirring frequently until they are golden brown and fragrant. Allow them to cool slightly before adding to the salad.
Add the crumbled blue cheese and toasted nuts to the salad bowl.
Drizzle the prepared dressing over the salad and toss gently to combine, ensuring all ingredients are evenly coated.
Serve immediately, dividing the salad into four portions. Enjoy as a heart-healthy meal or side dish.
Nutrition Facts
Calories |
1412 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 121.9 g | 156% | |
| Saturated Fat | 26.2 g | 131% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 2294 mg | 100% | |
| Total Carbohydrate | 58.8 g | 21% | |
| Dietary Fiber | 21.5 g | 77% | |
| Total Sugars | 27.5 g | ||
| Protein | 40.2 g | 80% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 861 mg | 66% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 1933 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
