Heart-Healthy Spinach and Arugula Salad
Fresh, vibrant, and packed with nutrient-rich ingredients, this Heart-Healthy Spinach and Arugula Salad is the perfect choice to nourish your body and delight your taste buds. Featuring a crisp blend of spinach and peppery arugula, complemented by juicy cherry tomatoes, cucumber slices, creamy avocado, and the satisfying crunch of toasted slivered almonds, every bite bursts with flavor and healthful goodness. Chia seeds add a powerhouse of omega-3s, while the zesty homemade vinaigrette, made with extra virgin olive oil, fresh lemon juice, Dijon mustard, and a touch of honey, elevates this salad with refreshing tang and sweetness. Ready in just 15 minutes, this simple yet sophisticated salad is ideal for lunch, dinner, or as a vibrant side dish. Perfect for heart-conscious eaters, it's a delicious way to enjoy wholesome ingredients and keep your meals nutritious.
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Recipe Information
Ingredients
- 4 cups Fresh spinach
- 2 cups Fresh arugula
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 1 large Avocado
- 1 quarter cup Slivered almonds
- 1 tablespoon Chia seeds
- 3 tablespoons Extra virgin olive oil
- 2 tablespoons Fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon Honey
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
1. Rinse and pat dry the spinach and arugula. Place them in a large salad bowl.
2. Rinse the cherry tomatoes and cut them in half. Add to the bowl.
3. Slice the cucumber into thin rounds or half-moons, depending on preference, and add to the bowl.
4. Cut the avocado in half, remove the pit, scoop out the flesh, and dice into bite-sized pieces. Add it to the salad.
5. Toast the slivered almonds in a dry skillet over medium heat for 2-3 minutes until they become golden and fragrant. Let cool slightly before adding to the salad.
6. Sprinkle the chia seeds over the salad for an additional boost of nutrients.
7. In a small mixing bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper to make the vinaigrette.
8. Drizzle the vinaigrette evenly over the salad. Gently toss the salad to combine all the ingredients and evenly coat with the dressing.
9. Serve immediately and enjoy this heart-healthy treat!
Nutrition Facts
Calories |
1630 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 143.2 g | 184% | |
| Saturated Fat | 15.5 g | 78% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 839 mg | 36% | |
| Total Carbohydrate | 77.3 g | 28% | |
| Dietary Fiber | 37.9 g | 135% | |
| Total Sugars | 21.0 g | ||
| Protein | 41.2 g | 82% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 622 mg | 48% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 2886 mg | 61% | |
*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.
