Recipe: Red, White, and Blue Salad

This is a simple salad everyone will love. It takes advantage of colorful, seasonal produce, making it pretty, delicious, and healthy. Thanks to the strawberries, blueberries, and Feta cheese, it’s a great patriotic dish you can bring to your 4th of July cookout.

Recipe: Red, White, and Blue Salad
Serves 4

Ingredients
4 cups of spinach leaves
1 cup of strawberries, hulled and sliced
1 cup of blueberries
1/2 cup of Feta cheese, crumbled
1/3 cup of slivered or chopped almonds (or pecans or walnuts) for topping
Bottled dressing of your choice (poppy seed is nice) or try the balsamic vinaigrette recipe below

Directions
1. Add spinach, strawberries, and blueberries to a large salad bowl and toss them together.
2. Top it with feta cheese and almonds.
3. Serve it with your favorite dressing or try the balsamic vinaigrette recipe below.

Recipe: Simple Balsamic Vinaigrette Dressing
8 servings

Ingredients
1/2 cup olive oil
1/4 cup balsamic vinegar
1 teaspoon honey
1 teaspoon Dijon mustard
1 shallot, minced
1 clove garlic, minced
Salt and ground black pepper to taste

Directions
Combine the olive oil, balsamic vinegar, honey, Dijon mustard, shallot, garlic, salt, and black pepper together in a jar or bowl with a lid. Put the lid on the jar or bowl and shake it vigorously until everything inside is mixed well.

Recipe credit for the Simple Balsamic Vinaigrette Dressing: Allrecipes.com

Nutrition information – Red, White, and Blue Salad
(Per serving)

Calories – 120
Carbohydrates – 9 gm
Protein – 6 gm
Cholesterol – 15 mg
Fiber – 3 gm
Total fat – 8 gm
Saturated fat – 2.5 gm
Sodium – 220 mg

Nutrition Information – Simple Balsamic Vinaigrette Dressing
(Per serving)

Calories – 10
Carbohydrates – 3 gm
Protein – 0 gm
Cholesterol – Less than 5 mg
Fiber – 0 gm
Total fat – 0 gm
Saturated fat – 0 gm
Sodium – 90 mg

Meet the Author

Heather Klug, MEd RD is a registered dietitian and cardiac educator at the Karen Yontz Women's Cardiac Awareness Center inside Aurora St. Luke's Medical Center in Milwaukee, WI.

Read more posts from this author

The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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