Strawberry Spinach Salad

It has been awhile since I have posted.  I have pretty much been on vacation for the past two weeks.  Try not to be jealous.  That includes a lot of road trip time with a toddler and an infant, if that makes you feel any better about it!  For part of my “things-to-do bag” as we called them in road trips of youth, I picked up a book at the library, The 150 Healthiest Foods on Earth.

This was a terrible and fabulous decision at the same time.  On the one hand, it made me very conscious of what I was eating in a time when I had to eat out a lot more than usual.  On the other hand, it made me very conscious of what I was eating.  It is hard to eat healthy while on vacation!!!!   Do you have any tricks for doing so?

It did give me a good idea though to highlight the foods in the book in the recipes that I choose to share so that we can talk about what the foods we eat are doing for us instead of just the number nutritional value.  Though I am still in vacation, I thought I’d share something I made just before I left that features three foods from the book that are all “superstars”, which means they are the best of the best.

I am sure we have all heard spinach is good for us, but why?  The calcium content in spinach and the other dark leafy greens strengthens bones.  The flavonoids in spinach help protect against age related memory loss.

The A and C vitamins in spinach plus the fiber, folic acid, magnesium and other nutrients help control cancer, especially colon, lung and breast cancers. Folate also lowers the blood levels of something called homocysteine, a protein that damages arteries. So spinach also helps protect against heart disease.

The lutein in spinach makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration, the leading cause of preventable blindness in the elderly. Foods rich in lutein are also thought to help prevent cancer.

Strawberries contain a range of nutrients, with vitamin C heading the group. They also contain significant levels of phytonutrients and antioxidants, which fight free radicals. These antioxidant properties are believed to be linked to what makes the strawberry bright red. Free radicals are elements that can damage cells, and they are thought to contribute to the formation of many kinds of cancer.

In addition to vitamin C, strawberries also provide an excellent source of vitamin K and manganese, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.

More on those to come!  I feel like you may be falling asleep at your computer reading all this info so far!  Let’s just get on to the yummy salad recipe.  I only put half the dressing on to lower the calories and fat even more.  If you are feeling hungry, you can easily make this into a meal salad by adding some smoked salmon and avocado…two more of the star performers in the book!

Strawberry Spinach Salad

Ingredients

2 TBSP sesame seeds
1 TBSP Poppy seeds
1/2 C sugar substitute
1/4 C Olive oil
1/4 C water
1/4 C balsamic vinegar
1/4 teaspoon paprika
1/2 tsp Worcesestershire Sauce
1 TBSP minced onion
10 oz fresh spinach
1 quart strawberries, sliced
1/4 C almonds blanched and slivered

Directions

In a medium glass or plastic bowl, whisk together the sesame seeds, poppy seeds, sugar, olive oil, water, vinegar, paprika, Worcesesershire sauce and onion.Cover and chill for 1 hour

in a large bowl, combine the spinach, strawberries, and almonds.

pour dressing over salad and toss

refigerate 10 to 15 minutes before serving

 
NUTRITION: 117 Cal / 10 g fat / 7 g Carbs / 3 g Fiber / 3 g Protein
Advertisements

5 thoughts on “Strawberry Spinach Salad

  1. So glad to see a post! I am seriously missing your motivation! So that sounds like a great book to read! Thanks for the details on spinach and strawberries, lucky for me I love both of these! For road trips I always try to pack a cooler with healthy snacks and lunch options rather than eating out…and then typically we vote subway when we do have to stop. That works well for our trips to Idaho and back not sure how I’d make it doing that for two weeks! I am thinking grocery store stops instead of convenience store stops would always help, since let’s face it all they sell is junk. Can’t wait to have you back in rainy WA!

    • Don’t you love it when you the healthy things are so easy to like? Kimchee was also a “superstar” in the book, but I HATE that stuff, as were mushrooms, which I might hate even more!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s