Berry Good High Nutrition Vegan Salad with Raspberry Vinaigrette

© Lyn Lomasi; Owner/Shaman/Master Creator at  Intent-sive N8R & Brand Shamans Content Community LLC

Welcome to a culinary journey that promises not only a feast for the eyes but a bounty of nutrition for your body. This vibrant boho vegan salad is a symphony of flavors and textures, combining the earthy tones of greens with the sweet burst of berries and the rich, nutty crunch of pecans and sunflower kernels. Topped with a homemade raspberry vinaigrette, this salad is a testament to how delightful and fulfilling vegan cuisine can be.

Ingredients

Salad:

• 2 cups chopped spinach
• 2 cups chopped kale
• 2 cups chopped green leaf lettuce
• 1/2 cup pecans, roughly chopped
• 1/2 cup blueberries
• 1 avocado, peeled, pitted, and chopped
• 1/4 cup sunflower kernels

Raspberry Vinaigrette:

• 1/2 cup fresh raspberries
• 1/4 cup olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon maple syrup (adjust to taste)
• 1 teaspoon Dijon mustard
• Salt and pepper, to taste

Servings

This recipe serves 4 people, making it a perfect addition to your family dinner table or a gathering with friends.

Nutritional Information

This salad is a powerhouse of vitamins A, C, K, iron, calcium, and healthy fats. The inclusion of nuts and seeds adds a good dose of protein and omega-3 fatty acids, making it a well-rounded, nutritious meal.

Instructions

Raspberry Vinaigrette:

1. Blend the Ingredients: In a blender, combine the fresh raspberries, olive oil, apple cider vinegar, maple syrup, and Dijon mustard. Blend until smooth.
2. Season: Taste the dressing and season with salt and pepper according to your preference. If the dressing is too thick, you can thin it with a little water or more vinegar.
3. Strain (Optional): For a smoother dressing, you can strain the mixture to remove the raspberry seeds, but this step is optional.
4. Chill: Refrigerate the dressing for at least 30 minutes before serving to allow the flavors to meld together.

Salad:

1. Prepare the Greens: In a large mixing bowl, combine the chopped spinach, kale, and green leaf lettuce. Toss them gently to ensure an even mix.
2. Add the Toppings: Sprinkle the chopped pecans, blueberries, chopped avocado, and sunflower kernels over the greens.
3. Dress the Salad: Drizzle the raspberry vinaigrette over the salad just before serving. Toss lightly to ensure all the ingredients are coated with the dressing.
4. Serve: Divide the salad among plates, ensuring a good mix of greens, fruits, nuts, and dressing on each plate. Serve immediately.

Enjoy this beautiful, nutritious, and delicious vegan salad that not only satisfies your taste buds but also nourishes your body and soul. Happy vegan journey!

Tips for Perfection:

• Freshness is Key: Use the freshest ingredients for the best taste and nutritional value.
• Dressing on the Side: If you're not serving the salad immediately, keep the dressing on the side to prevent the greens from wilting.
• Customize: Feel free to add other ingredients like sliced strawberries, walnuts, or pumpkin seeds for added flavor and texture.
• Nutritional Boost: For an extra nutritional boost, sprinkle some hemp seeds or chia seeds on top before serving.

Serving Sizes & Nutritional Information

Serving Sizes:

• Adults: A full serving is approximately 2 cups of the mixed salad. This quantity is suitable for an adult as a substantial side dish or a light main course.
• Children: For children, a half serving, or about 1 cup of the mixed salad, is recommended. This size is appropriate for a child’s smaller appetite and nutritional needs.

Nutritional Information (Per Serving for Adults):

• Calories: Approximately 300 kcal
• Protein: 6g
• Total Fat: 22g
  • Saturated Fat: 3g
  • Monounsaturated Fat: 10g
  • Polyunsaturated Fat: 6g
• Carbohydrates: 24g
  • Dietary Fiber: 8g
  • Sugars: 8g (includes 3g added sugars from maple syrup)
• Vitamins & Minerals:
  • Vitamin A: 80% of the Daily Value (DV)
  • Vitamin C: 60% of the DV
  • Vitamin K: Over 200% of the DV
  • Calcium: 15% of the DV
  • Iron: 20% of the DV
  • Potassium: 20% of the DV

Note on Nutritional Needs

The nutritional needs of individuals can vary based on age, sex, health status, physical activity, and other factors. The provided nutritional information is based on average values and should be used as a guide. For personalized dietary advice, it is best to consult with a healthcare provider or a registered dietitian.

Highlights

• This salad is rich in healthy fats from the avocado and pecans, which are essential for brain health and reducing inflammation.
• The high fiber content aids in digestion and promotes a feeling of fullness, which can help with weight management.
• Antioxidants from the blueberries, spinach, and kale support immune health and protect against oxidative stress.
• The wide variety of vitamins and minerals support overall health, including bone health, blood clotting, and oxygen transport.

Enjoy this nutritious and delicious salad, knowing you’re feeding your body a wealth of beneficial nutrients that support your overall health and well-being.

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