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In honor of February being National Heart Health month, I figured I would spruce up a plain, basic salad. I love salads, but I do end up getting bored of eating the same old kinds. This is where you need to be a little creative. Experiment with different greens, vegetables, legumes, fruits, nuts and cheeses. Be careful with dressings, they are loaded with fat and calories! That is why I like to make my own.
My Heart Healthy Salad
- 1 bag of organic baby spinach- B Vitamins, fiber, lutein, potassium and calcium
- 2 tablespoons chopped walnuts- Vitamin E, plant omega 3 fatty acids, heart healthy mono and poly-unsaturated fats, fiber
- 2 tablespoons dried unsweetened cranberries- Vitamin C and fiber
- 1 chopped fuji apple- fiber, Vitamin C and beta-carotene
- 1/2 orange bell pepper, chopped- B Vitamins, beta- carotene, folate, potassium and fiber
- 1-2 plum tomatoes, chopped- Vitamin C, lycopene, beta-carotene and fiber
- 1/2 cup kidney beans, rinsed and drained- B vitamins, calcium, fiber and omega 3 fatty acids
- 1 tablespoon ground flaxseed- omega 3 fatty acids and fiber
Toss all together. Keep dressing on the side to control the portions 🙂
Heart Healthy Balsamic Dressing
1/2 cup extra virgin olive oil
1/2 cup balsamic vinegar
1 clove crushed garlic
1 teaspoon ground mustard
1 pinch salt
ground black pepper to taste
1 teaspoon honey
In a small bowl, whisk together olive oil, white balsamic vinegar, garlic, honey and mustard powder. Season to taste with salt and black pepper. Stir in minced fresh herbs if desired.