1. Blueberry Walnut Salad:
This delightful salad of blueberries and walnuts with a honey-lemon vinaigrette is tasty, light, and sure to satisfy. Additionally, it has a lot of omega-3s and antioxidants, both of which are beneficial to the heart. For the warmer months, this simple salad recipe is ideal! (Vegetarian; free of gluten)
It’s challenging to resist the want for those tangy and zingy salads as the weather slowly begins to turn cooler.
This arugula salad with blueberries is one of my favorites because, in addition to tasting AMAZING, it can be made in about 10 minutes and only requires a few simple ingredients.
So straightforward, yet so good.
Each bite is packed with tangy honey lemon vinaigrette, spicy arugula, luscious blueberries, crunchy walnuts, and creamy feta. Delectable, no?
Why should you taste this once?
Healthiest: This blueberry walnut salad is loaded with vitamins and minerals including potassium, healthy fats, vitamin K, and antioxidants! It’s a wonderful addition to your cuisine for the week!
Simple to modify: By adding protein like chicken, fish, or roasted chickpeas, you can quickly transform this salad into a complete dinner.
Quick and simple: This is a fantastic last-minute side dish that just requires a few straightforward, healthy ingredients and takes only a few minutes to prepare. It’s a fantastic alternative to prepare in advance and is ideal for summer cookouts!
Component Notes
Arugula
I appreciate using arugula as the foundation of salads. The blueberries go so nicely with their mildly spicy flavor. I adore using arugula as the foundation of salads. The blueberries go so nicely with their mildly spicy flavor. Arugula is a cruciferous vegetable and a relative of broccoli, kale, and cabbage. Its scientific name is Eruca vesicaria. The seeds can be eaten whole or ground up and added to the oil.
The “wild arugula” kind of vegetable tends to have a stronger flavor. “Baby arugula” is another kind that you could see in the grocery store. Farmers simply harvest that plant early. Arugula has a lot of antioxidants, which are elements that help prevent or reverse cell damage. Glucosinolates are also present in arugula. These natural ingredients that give arugula its bitter flavor and strong flavor may protect you from contracting certain cancers, including breast, prostate, lung, and colon cancers. Additionally, arugula may reduce inflammation. It has a lot of vitamin K, which is beneficial for your bones and could help prevent osteoporosis. As a basis, you can alternatively use baby spinach or another type of green.
Blueberries: Anthocyanin is a botanical chemical found in blueberries. This gives blueberries their color and many of their health benefits.
Among the advantages of blueberries include their ability to lower blood pressure, regulate blood sugar, manage diabetes, prevent cancer, and promote mental health. One cup of blueberries contains 24% daily recommended amount of vitamin C for an adult. Yogurt, oatmeal, waffles, pancakes, cereal, smoothies, and syrups can all be made with blueberries as an ingredient. It can also be used in sweet pieces of bread and muffins. Other berries, such as strawberries and raspberries, are also an option.
Feta: It also contains reasonable levels of iron, magnesium, pantothenic acid, vitamins A and K, folate, and folate. Feta is also lower in fat and calories than aged cheeses like parmesan or cheddar.
Compared to 1 ounce of cheddar or parmesan, which has more than 110 calories and 7 grams of fat, feta has only 74 calories and 6 grams of fat per serving. It also offers more calcium and B vitamins than cheeses like mozzarella, ricotta, cottage cheese, or goat cheese. It also offers more calcium and B vitamins than cheeses like mozzarella, ricotta, cottage cheese, or goat cheese. Feta Cheese Is Full Of Nutrition. I adore how this Greek cheese gives the salad a creamy and tangy flavor. Goat cheese might also go nicely with it.
Walnuts: Walnuts are single-seeded, spherical stone fruits that are produced by the walnut tree. Among other advantages, they might improve bone and heart health and aid in weight management. They contain a lot of omega-3 fatty acids and mono- and polyunsaturated fats. They provide a sizable quantity of protein as well.
Nuts are known for having a lot of fat and calories in them. However, they are rich in minerals and fats that are good for the heart. Walnuts’ blend of protein, fiber, and good fats contributes to a feeling of satiety and fullness. They are consequently a better snack choice than chips, crackers, and other simple carbohydrate foods. Pecans, diced, or slivered almonds can be swapped out for walnuts, which also offer a nice texture.
Lemon Dressing: To make the dressing, combine olive oil, balsamic vinegar, honey, lemon juice, salt, and pepper. It’s wonderful to use on a variety of salads as well!
Step-by-step Guidelines
- In a big bowl, mix the ingredients for the salad.
- Shake vigorously to incorporate all ingredients for the dressing in a container with a cover.
- Add desired quantity of dressing to salad and toss (I only used half).
- Serve right away.
Recipe Advice
You’ll probably need less dressing than the recipe calls for. For this salad, I only used approximately half of the dressing, but you can use it on other salads all week.
To keep the salad from getting mushy, I advise adding the dressing immediately before serving. Although it can be left on the salad for a few hours, fresh is always preferable.
I advise making the dressing in a lidded mason jar. It makes shaking everything up right before usage quite simple. Even better, you can prepare a double batch of the dressing to use for all of your favorite salads all week long. Try adding some grilled chicken breast or fish to this salad if you want to increase the amount of protein.
Last to you
This series will teach you how to make all the basic to fancy restaurant salads at home for your convenience. For more information and more details about how to improve your health, contact Rupanshi Tuneja, your favorite dietician, right away. Last but not least, this salad is packed with proteins and is a great start to your healthy journey.