Strawberry & Spinach Salad with Sunflower Seeds

Last Updated on June 22, 2023 by Create Better Health

This salad is perfect as a light and healthy lunch or as a side dish for dinner. The combination of sweet strawberries, crunchy sunflower seeds, and tangy dressing pairs perfectly with the fresh and earthy flavor of baby spinach.

Nutritional Benefits

This salad is packed with highly nutritious foods that offer a wide range of health benefits. Here are some of the key nutrients found in each key ingredient:

Spinach:

Vitamin K: Spinach is an excellent source of vitamin K, which is important for blood clotting and bone health.
Iron: Spinach is also a good source of iron, which is important for carrying oxygen throughout the body.
Vitamin A: Spinach is high in vitamin A, which is important for healthy vision, skin, and immune function.
Folate: Spinach is a great source of folate, a B-vitamin that is important for cell growth and development.
Magnesium: Spinach is rich in magnesium, which is important for healthy nerve and muscle function.

Strawberries:

Vitamin C: Strawberries are an excellent source of vitamin C, which is important for immune function and collagen production.
Fiber: Strawberries are a good source of fiber, which is important for digestive health and maintaining healthy cholesterol levels.
Potassium: Strawberries are a good source of potassium, which is important for regulating blood pressure and maintaining healthy heart function.
Antioxidants: Strawberries contain a range of antioxidants, including anthocyanins, which give the fruit its bright red color and help protect against cellular damage caused by free radicals.

Chicken:

Protein: Chicken is a great source of high-quality protein, which is important for building and repairing tissues in the body.
Vitamin B6: Chicken is a good source of vitamin B6, which is important for brain development and the production of neurotransmitters.
Niacin: Chicken is also a good source of niacin, a B-vitamin that is important for energy production and maintaining healthy skin, nerves, and digestion.
Phosphorus: Chicken contains phosphorus, which is important for strong bones and teeth, and for energy production and muscle function.

Mushrooms:

Fiber: Mushrooms are a good source of dietary fiber, which is important for digestive health and keeping you feeling full and satisfied.
Vitamin D: Mushrooms are one of the few natural sources of vitamin D, which is important for bone health and immune function.
Potassium: Mushrooms are a good source of potassium, which helps regulate blood pressure and maintain healthy heart function.
Antioxidants: Mushrooms contain a range of antioxidants, including selenium and ergothioneine, which help protect against cellular damage caused by free radicals.

Combining these ingredients makes a delicious and highly nutritious dish that can help support overall health and well-being. By including these foods in your diet regularly, you can reap the many benefits they have to offer.

The Recipe: Strawberry and Spinach Salad with Sunflower Seeds

This strawberry spinach salad is quick and easy to throw together.

Prep Your Produce

Start by washing your produce. Then cut your strawberries and mushrooms.

Make the Dressing

In a blender, combine 1 cup of strawberries, 1/3 cup balsamic vinegar, 3 teaspoons lemon juice, 2 teaspoons honey, 1/2 teaspoon of basil, 1/2 teaspoon salt, 1/4 teaspoon pepper, and 1/2 teaspoon garlic powder.

While the blender is running, gradually add 1/2 cup olive oil.

Assemble Your Salad

In a bowl or on a plate, add three cups of spinach, 3 oz chicken (about the size of the palm of your hand), 1/4 cup strawberries, 1/4 cup mushrooms, top with 1 oz mozzarella cheese and a sprinkle of sunflower seeds. Drizzle about 1 oz of dressing over your salad.

And viola! You have a delicious, nutritous salad waiting to be eaten.