Heart-Healthy Spinach and Kale Salad
Elevate your salad game with this vibrant Heart-Healthy Spinach and Kale Salad, a powerhouse of nutrients and flavor! Packed with antioxidant-rich baby spinach, fiber-filled kale (lovingly massaged to perfection), and a medley of fresh veggies like juicy cherry tomatoes, crunchy cucumber, and zesty red onion, this salad is as nutritious as it is delicious. Creamy avocado and crunchy walnuts add satisfying texture, while a zippy homemade dressing of olive oil, lemon juice, Dijon mustard, and a touch of maple syrup ties it all together. Ready in just 15 minutes, this no-cook, low-sodium recipe is perfect for busy weeknights or as a refreshing side dish. Fuel your body with this delightfully wholesome and heart-friendly salad—it’s a must-try for healthy eating enthusiasts!
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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)
Directions
Step 1
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.
Step 2
Add the cherry tomatoes, cucumber slices, red onion, diced avocado, and chopped walnuts to the bowl.
Step 3
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.
Step 4
Pour the dressing over the salad ingredients and gently toss everything together until well coated.
Step 5
Divide the salad into serving bowls or plates and serve immediately for the best texture and flavor. Enjoy your heart-healthy meal!
Nutrition Facts
| Serving size | (947.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1059.9 |
| Total Fat 87.5g | 0% |
| Saturated Fat 11.6g | 0% |
| Polyunsaturated Fat 4.0g | |
| Cholesterol 0mg | 0% |
| Sodium 857.9mg | 0% |
| Total Carbohydrate 63.6g | 0% |
| Dietary Fiber 22.8g | 0% |
| Total Sugars 17.1g | |
| Protein 22.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 514.6mg | 0% |
| Iron 10.1mg | 0% |
| Potassium 2527.3mg | 0% |
Source of Calories