Summer Salad with Blueberries and Goat Cheese Recipe
Estimated Reading Time: 3 Minutes
Are you looking to make the most out of what summer we have left?
Are you always on the hunt for a healthy (yet delicious) salad recipe to feed your family that also supports proper brain health?
Well, look no further than this summer salad recipe!
I know that summer is winding down, but that’s no excuse to throw in the towel. We should continue to get out there and enjoy the nice weather while it sticks around.
And while we’re at it, why not enjoy an excellent fruity salad?
Plus, the recipe I have for you today is super delicious and nutritious! It uses several ingredients that have multiple health benefits - and when you combine them all together… well, let’s just say it doesn’t get much better than this!
It all starts with a bed of healthy bitter dark greens. You may not know this, but the darker the green, the more chlorophyll it has. Chlorophyll is an excellent liver detoxifier. Bitter greens have the same liver-health benefits, so by using a healthy handful of dark and bitter greens in this salad, you can be confident that you’re making your liver happy.
If you, like most people I know, aren’t used to bitter greens or don’t like the taste, I’ve got you covered! The dressing and salad toppings work to combat the bitterness, so you likely won’t even know you’re eating something healthy!
What toppings, you ask? Blueberries, walnuts, and goat cheese!
Blueberries are packed full of antioxidants that combat free radical damage, improve blood flow to the brain, and work to enhance neuronal activation. [1] In general, they are one of the healthiest fruits around, especially if you’re at all concerned about the state of your brain. And honestly, who wouldn’t be?
Walnuts, raw and organic, are loaded with healthy omega-3 fatty acids and phenols. [2] Phenols provide antioxidant protection by stopping the reaction of free radicals with other molecules in your body. This prevents DNA damage and supports optimal brain health. Walnuts can also help reduce inflammation and promote proper gut health.
Goat cheese… well, why not? Besides being an excellent taste companion to blueberries and walnuts, goat cheese contains a little protein (about 6 grams/ounce) and many vitamins and minerals. Among them are calcium, phosphorus and copper - all essential for healthy bones. [3] Additionally, the fats contained in goat cheese are healthy medium-chain fatty acids. They work to improve satiety and can even be beneficial in weight loss.
With all these healthy and delicious ingredients, you really must give this summer salad a try! I know it will become a family-favourite and good addition to any brain-healthy diet.
Recipe: Summer Salad with Blueberries and Goat Cheese
Makes 2 servings | 15 Minute Prep | 0 Minute Cook
Dressing Ingredients:
3/4 cup Avocado Oil
1/2 cup Blueberries
2 Tbsp Balsamic Vinegar
1 Tbsp White Vinegar
2 Tbsp Honey
Pinch sea salt
Salad Ingredients:
5 oz. Mixed Bitter Salad Greens
1 cup Blueberries
1/2 cup Raw Walnuts, roughly chopped
1/2 cup Goat Cheese, crumbled
2-3 Tbsp Dressing
Pro Kitchen Tip:
#1 It’s best to dress this salad right before you’re ready to serve it so the greens don’t get soggy.
#2 This recipe makes about 1 cup of dressing. This amount can easily serve 8-10 people or last 2 people a few days. Simply store the left-over dressing in an airtight container in the fridge. Stir before using, and only use as much as you need.
Tools:
Food processor
Measuring cups
Serving bowl
Method:
Make the dressing first. Place all dressing ingredients in a food processor and process until well blended. If you are not ready to make the salad yet, pour the dressing into a storage container with a lid and store in the fridge.
When you are ready to eat, prepare the salad.
Arrange salad greens in a large bowl and add 2-3 tablespoons of dressing. Gently toss to coat greens. Add blueberries, chopped walnuts, and crumbled goat cheese.
Serve and enjoy!
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If you try this recipe (which I highly suggest you do!), please let me know what you think by commenting below. I’d also like to know what changes or alterations you may have made to suit your individual needs.
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