• Cathleen Burns DCN, RDN, LDN

Mindful Salad Medley with Honeyed Chia Seed Vinaigrette

Enjoy this sweet & savory dish which is rich in antioxidants and nutrients which will nourish your mind while pleasing your palette.


Mindful Salad Medley

  • 4 cups Baby Spinach, (or mixed greens)

  • ½ cup Blueberries, fresh

  • ½ cup Strawberries, fresh

  • 1 small Blood Orange, fresh, seeded, sectioned

  • ¼ cup walnuts or cashews, toasted

  • 1 small Red onion, thinly sliced

  • 1 each Avocado, peeled, pitted & diced

  • 8 each Olives, pitted, cut in half


Honeyed Chia Seed Vinaigrette

  • 1/3 cup Olive Oil

  • 2 tbsps. Apple Cider Vinegar

  • 1 tbsp. Chia Seeds

  • 1 tbsp. Honey

  • 1 tbsp. Pomegranate Juice

  • 1 tsp. Orange Zest

  • ¼ tsp. Sea Salt


Method of Preparation:

  1. Wash baby spinach, set aside to dry

  2. Wash blueberries, set aside to dry

  3. Wash strawberries, remove stems, and quarter, set aside

  4. Wash Orange and set aside 1 tsp. zest for Vinaigrette, gently cut orange into sections.

  5. Prepare Avocado by peeling, removing pit and cut to 2” dice

  6. Toast walnuts or cashews and set aside

  7. Peel Red Onion, Slice thin

  8. Prepare Olives by removing pit and cut in half lengthwise.

  9. Place baby spinach in large serving bowl, gently add blueberries, strawberries, Avocados, Red Onion, Nuts and gently toss together, place orange sections on top of salad gently to keep from extracting juices.

  10. Serve, place in air tight container refrigerate any remaining salad at temperature of 40 degrees Fahrenheit. Discard any remaining Salad after 72 hours.


Method of Preparation:

  1. Combine Olive oil, Apple cider vinegar, Chia seeds, Honey, Pomegranate juice, Orange zest & Sea salt in large mixing bowl.

  2. With wire whisk or blender, mix / blend until all ingredients are smooth.

  3. Pour into serving container

  4. Serve as desired on Salad

  5. Place any remaining Vinaigrette in air-tight container and refrigerate at temperature of 40 degrees Fahrenheit.


References:


http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/

http://www.eatright.org/resource/health/wellness/healthy-aging/memory-boosting-foods



3 views0 comments

Recent Posts

See All