make it feel like spring with this fresh, sweet and zesty salad
Spinach is a dark leafy green that’s loaded with nutrients. It is packed with niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. A good tip is to replace lettuce with this nutrient dense spinach to provide our bodies with these essential vitamins and minerals. Fruits and apples are both loaded with fiber and antioxidants. According to the USDA, “moderately active women through the age of 30 and moderately active men of all ages require 2 cups of fruit per day, while women over the age of 30 should reduce their daily intake to 1 ½ cups”. Aim to have at least 2 servings of fruits a day and find ways to creatively incorporate it into your diet. Nuts like walnuts and almonds are loaded with healthy omega-3 fatty acids. A common misconception is that we should omit fat from our diet to lose weight but our bodies need fat. Fat is essential in our diets. It protects our organs, help our bodies absorb certain nutrients, and produce important hormones. There are both healthy and unhealthy fats, or monounsaturated and polyunsaturated verses saturated and trans fats. Work to replace these unhealthy fat sources with sources that will support your overall health.
Fruit Salad with Honey Dijon Vinaigrette
4 cups fresh spinach leaves
1 apple, sliced
½ cup strawberries, chopped
¼ cup walnuts, chopped
⅓ cup almonds, slivered or chopped
2 tsp dijon mustard
1 tbsp vinegar
1 tbsp lemon juice
½ – 1 tbsp honey
¼ cup olive oil
- Combine all ingredients, except the vinaigrette in a large bowl.
- Combine vinaigrette ingredients in a separate small bowl and mix well.
- Pour dressing over salad and mix well. Enjoy!
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