BLUEBERRY BROCCOLI SPINACH SALAD
Ingredients:
4 oz fresh baby spinach
½ cup chopped broccoli
½ a ripe avocado, diced
¼ cup blueberries
¼ cup crumbled feta cheese
2-4 TBSP dried cranberries
2-4 TBSP roasted sunflower seeds (unsalted)
Black pepper to taste (optional)
Poppy Seed Ranch Dressing:
½ cup of plain Greek yogurt or sour cream
¼ cup of buttermilk (extra if desired)
¼ cup good quality mayonnaise (homemade or store-bought)
1 clove garlic, minced
½ tsp lemon juice or white vinegar
1 tsp poppy seeds
½ tsp dried parsley
½ tsp dried dill
¼ tsp onion powder
¼ tsp paprika
⅛-¼ tsp garlic powder (to taste)
⅛ tsp sea salt
⅛ tsp black pepper
Directions:
Prepare the dressing: Combine the minced garlic, lemon juice, and salt. Add Greek yogurt, buttermilk, mayonnaise, poppy seeds, parsley, dill, onion powder, paprika, garlic powder, salt, and pepper. Whisk thoroughly and refrigerate to blend flavors.
Salad preparation: Wash and dry spinach. In a large bowl, combine spinach, broccoli, avocado, blueberries, cranberries, feta cheese, and sunflower seeds.
Serve: Toss the salad with the chilled dressing. Season with black pepper to taste.
Prep Time: 15 minutes
Chill Time: 2 hours
Total Time: 2 hours 15 minutes
Kcal: Approx. 300 kcal per serving
Servings: 4
The Blueberry Broccoli Spinach Salad is a nutrient-rich and delicious option that offers a wide range of health benefits. Here are some key benefits:
- Rich in Antioxidants:
- Blueberries are packed with antioxidants, particularly vitamin C and flavonoids, which help combat oxidative stress and inflammation.
- Spinach also contains antioxidants like vitamins A and C, which support overall health.
- Supports Digestive Health:
- Broccoli is high in fiber, aiding digestion and promoting a healthy gut.
- Spinach provides additional fiber, contributing to better digestive function.
- Boosts Immune System:
- The combination of vitamins A and C from spinach and blueberries helps enhance the immune system, protecting against common illnesses.
- Promotes Heart Health:
- Blueberries have been linked to reduced risk of heart disease due to their high antioxidant content.
- Broccoli contains sulforaphane, which may help reduce cholesterol levels and support heart health.
- Aids in Weight Management:
- This salad is low in calories and high in nutrients, making it a great option for those looking to manage their weight.
- The fiber content from broccoli and spinach helps keep you full longer, reducing overall calorie intake.
- Supports Bone Health:
- Broccoli is a good source of vitamin K and calcium, essential for maintaining strong bones.
- Spinach also contributes to bone health with its high vitamin K content.
- Improves Skin Health:
- The vitamins and antioxidants in blueberries, spinach, and broccoli help maintain healthy skin, reducing signs of aging and promoting a radiant complexion.
- Enhances Brain Function:
- Blueberries have been shown to improve memory and cognitive function.
- Spinach contains folate, which supports brain health and cognitive function.
Incorporating a Blueberry Broccoli Spinach Salad into your diet can provide these numerous health benefits, making it a tasty and nutritious choice.