Sick of Soup? Try Healthy Salad For a Refreshing Change!
You’re probably always on the lookout for new delicious combinations, and what’s better than salads to showcase the offerings at fall and winter farmers markets?
The three key ingredients in this salad are spinach, cranberries and Granny Smith apples
Popeye was definitely on to something. Spinach is a super food loaded with tons of nutrients in a low calorie package.
Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.
The possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the
This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acids. Risk of developing asthma and more.
Cranberries have vitamin C and fiber, and are only 45 calories per cup. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable–including strawberries, spinach, broccoli, red grapes, apples, raspberries, and cherries.
People are raving about this tart little berry as an all-star food, and with good reason. Cranberries contain a powerful cocktail of plant chemicals like flavonoids and phenolic acids that are being investigated for their role as antioxidants in the body and are often referred to as a “super food.” Not to mention, half a cup of cranberries contains only 25 calories!
The possible health benefits of consuming cranberries include lowered risk of urinary tract infections, prevention of certain types of cancer, improved immune function, decreased blood pressure and more.
Granny Smith apples are a crisp, tart apple that make a delicious snack or a tasteful addition to recipes. Because these green apples are have a higher acid content than other apples, they take longer to go brown once you cut into them.
Granny Smith apples promote the growth of good bacteria in the colon because of their high content of nondigestible compounds, like dietary fiber and polyphenols, and a low amount of carbohydrates. The compounds in green apples can help restore this balance and prevent some of the damage of obesity.
Scientists know that obese people have an imbalance in their colons’ bacterial communities, which leads to inflammation and triggers disorders like diabetes. The compounds in green apples can help restore this balance and prevent some of the damage of obesity.
Granny Smiths won out over Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious varieties.
- 8 cups spinach
- ¼ cup sliced red onion
- ¼ cup dried cranberries
- Juice of 2 lemons
- 3 Tablespoons apple cider vinegar
- 2 garlic cloves
- 2 Tablespoons Dijon mustard
- 1-2 Tablespoons agave nectar
- 1 teaspoon red pepper flakes
- ¼ cup fresh basil
- Salt and pepper to taste
- ¼ cup toasted walnuts (optional)
- 1 Granny Smith apple, diced
- ¼ cup crumbled blue cheese or feta cheese (optional)
- Avocado (optional)
Place spinach, onion and cranberries in large salad bowl and toss together.
Place all Dressing ingredients in a food processor or blender and blend until smooth.
Pour dressing over salad. Add apples and blue cheese. Toss gently.
Top with toasted walnuts. Serve and enjoy!
Make it a goal to source locally grown organic produce, organic pastured eggs, raw dairy products, oils, and grass-fed meats as much as possible.