Heart-Healthy Spinach and Arugula Salad
Brighten your mealtime with this Heart-Healthy Spinach and Arugula Salad, a nutrient-packed powerhouse that’s as delicious as it is good for your heart. This vibrant dish combines the peppery bite of arugula with tender fresh spinach, juicy cherry tomatoes, crisp cucumber, and creamy avocado for a delightful mix of flavors and textures. Topped with toasted slivered almonds for a satisfying crunch and a sprinkle of chia seeds for an omega-3 boost, this wholesome salad is dressed in a zesty homemade lemon-Dijon vinaigrette. Ready in just 15 minutes and brimming with antioxidant-rich ingredients, this salad is a perfect choice for a quick lunch, a light dinner, or a colorful side dish. Whether you're prioritizing heart health or simply crave a fresh, flavorful meal, this salad is a must-try!
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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
Directions
Step 1
1. Rinse and pat dry the spinach and arugula. Place them in a large salad bowl.
Step 2
2. Rinse the cherry tomatoes and cut them in half. Add to the bowl.
Step 3
3. Slice the cucumber into thin rounds or half-moons, depending on preference, and add to the bowl.
Step 4
4. Cut the avocado in half, remove the pit, scoop out the flesh, and dice into bite-sized pieces. Add it to the salad.
Step 5
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.
Step 6
6. Sprinkle the chia seeds over the salad for an additional boost of nutrients.
Step 7
7. In a small mixing bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt, and black pepper to make the vinaigrette.
Step 8
8. Drizzle the vinaigrette evenly over the salad. Gently toss the salad to combine all the ingredients and evenly coat with the dressing.
Step 9
9. Serve immediately and enjoy this heart-healthy treat!
Nutrition Facts
| Serving size | (961.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1629.9 |
| Total Fat 143.2g | 0% |
| Saturated Fat 15.5g | 0% |
| Polyunsaturated Fat 6.1g | |
| Cholesterol 0mg | 0% |
| Sodium 839.2mg | 0% |
| Total Carbohydrate 77.3g | 0% |
| Dietary Fiber 37.9g | 0% |
| Total Sugars 21.0g | |
| Protein 41.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 621.9mg | 0% |
| Iron 13.0mg | 0% |
| Potassium 2885.8mg | 0% |
Source of Calories