Heart-Healthy Spinach and Kale Salad
Elevate your salad game with this vibrant and nutritious Heart-Healthy Spinach and Kale Salad, a perfect blend of flavor and wellness. Packed with antioxidant-rich baby spinach and kale, softened for maximum tenderness, this salad features a colorful medley of cherry tomatoes, crisp cucumber slices, creamy avocado, and a touch of crunch from chopped walnuts. A simple homemade dressing made with olive oil, fresh lemon juice, Dijon mustard, and a hint of maple syrup delivers zesty, wholesome goodness in every bite. Ready in just 15 minutes and bursting with heart-healthy ingredients, this salad is perfect as a standalone meal or a delectable side dish. Ideal for those seeking a nutrient-packed, low-sodium option that doesn’t skimp on taste!
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Recipe Information
Ingredients
- 4 cups Baby spinach
- 3 cups Kale (destemmed and chopped)
- 1 cup Cherry tomatoes (halved)
- 1 medium Cucumber (sliced)
- 0.25 cup Red onion (thinly sliced)
- 1 medium Avocado (diced)
- 0.25 cup Walnuts (chopped)
- 3 tablespoons Olive oil
- 2 tablespoons Fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon Maple syrup
- 1 clove Garlic (minced)
- 0.25 teaspoon Salt (optional, reduce for low-sodium)
- 0.25 teaspoon Black pepper (freshly ground)
Instructions
In a large mixing bowl, combine baby spinach and chopped kale. Massage the kale with your hands for about 2 minutes to soften it and reduce any bitterness.
Add the cherry tomatoes, cucumber slices, red onion, diced avocado, and chopped walnuts to the bowl.
In a small mixing bowl, whisk together olive oil, fresh lemon juice, Dijon mustard, maple syrup, minced garlic, salt (if using), and black pepper until the dressing is emulsified.
Pour the dressing over the salad ingredients and gently toss everything together until well coated.
Divide the salad into serving bowls or plates and serve immediately for the best texture and flavor. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
1060 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 87.5 g | 112% | |
| Saturated Fat | 11.6 g | 58% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 858 mg | 37% | |
| Total Carbohydrate | 63.6 g | 23% | |
| Dietary Fiber | 22.8 g | 81% | |
| Total Sugars | 17.1 g | ||
| Protein | 22.8 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 515 mg | 40% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 2527 mg | 54% | |
*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.
