Four of my forever favorite foods are: greens, avocado, blueberries and walnuts. And who would have guessed they work so beautifully together in a salad! But they so do, the flavors complement each other and create perfect balance of peppery, sweet, nutty, tangy, creamy, crunchy, chewy.
Spinach and rocket (and kale) are some of my favorite greens, packed with many vital phytochemicals, antioxidants, vitamins and minerals. They’re rich in folates, vitamins A and C, a range of B vitamins, calcium, iron and magnesium.
The benefits of blueberries exceed their tiny size! Rich in vitamin C, K, manganese and other antioxidants, they’re my go to fruit in smoothies or post work out snack as they help fight any oxidative stress that takes place inside the body after let’s say a long, strenuous run or an intensive core workout.
Same as leafy greens and blueberries, walnuts are one of the healthiest foods in the land. They’re rich in omega 3, vitamin E, folate, copper and manganese (among others), they also contain rare and powerful antioxidants, witch only few other plants do. They have cancer fighting properties, support a healthy heart and a healthy brain, and were shown to improve metabolic parameters in people with diabetes.
So…I could say that with these ingredients combined, this might just be one of the healthiest salads. 🙂
Spinach and blueberry quinoa salad with poppy seed dressing
Serves 1 or 2 (depending how hungry you are 😉
- 2 handfuls of spinach
- 2 handfuls of rocket
- 1/4 red onion, thinly sliced + 1 tsp balsamic vinegar
- 2 handfuls blueberries
- 1/2 avocado, thinly cubed
- 1.5 cups cooked quinoa (I always cook about 4 cups of quinoa at a time and keep it in the fridge for use during the week; I cook quinoa similar to rice, in a rice cooker, 1 part quinoa to 2 parts water / but this might differ from one rice cooker to another)
- 2 handfuls walnuts
- 2 TBSP olive oil
- 1 TBSP balsamic vinegar
- 1 tsp poppy seeds
- 1/2 tsp mustard
- juice of half lemon
- Start cooking your quinoa first, if you’re doing that from scratch.
- Add the walnuts to a small pan and toast on low heat for about 3-4 minutes, constantly stirring so they don’t burn. Remove from heat.
- Add the onion and 1 tsp balsamic vinegar to a small bowl and gently massage for 30 seconds. Set aside.
- Add the dressing ingredients to a small jar (olive oil, balsamic vinegar, poppy seeds, mustard, lemon juice) and shake really well until they emulsify.
- When the quinoa is cooked, add about 3/4 cups to each bowl. Then continue to divide the salad components between the bowls: divide the spinach, the rocket, the onion, the blueberries, top with avocado and walnuts, and finally divide the dressing between the two.
- Enjoy fresh! This is a wonderful summer lunch or dinner.