Last summer, I found a special recipe at a family picnic in California. My grandmother’s old recipe box had a simple yet amazing mix. It made a regular meal into a colorful feast.

The bright red strawberries and deep green spinach leaves were a sight to see. They caught everyone’s eye right away.

This salad is more than food—it’s a celebration of fresh tastes. It’s a mix of sweet and savory that’s perfect for warm days and outdoor fun.

Key Takeaways

Quick and easy summer salad preparation
Nutrient-dense fresh greens combination
Perfect balance of sweet and tangy flavors
Versatile dish for multiple occasions
Minimal cooking required

Why You’ll Love This Vibrant Salad

Get ready to fall in love with a salad that’s not just a meal, but a nutritional powerhouse! My strawberry spinach salad is a delightful mix that makes healthy eating fun.

Health Benefits

This salad is packed with amazing nutrition that supports your wellness journey. The mix of spinach and strawberries gives you a big dietary fiber boost. This keeps you full and energized.

Rich in antioxidants that combat cellular damage
Provides essential vitamins and minerals
Supports heart and immune system health

Flavor Profile

Prepare your taste buds for an explosion of flavors! The sweet strawberries and the earthy spinach make a taste sensation that’s refreshing and satisfying.

Ingredient	Nutritional Highlight
Spinach	High in Iron (2 mg) and Vitamin A
Strawberries	Vitamin C Powerhouse (77 mg)
Pecans	Healthy Fats and Protein

Visual Appeal

This salad isn’t just nutritious—it’s a work of art! The vibrant red strawberries against the deep green spinach make a stunning presentation. It’s sure to impress at any gathering.

“Eating healthy never looked so beautiful!” – Culinary Nutritionist

Essential Ingredients for the Perfect Strawberry Spinach Salad

To make a great strawberry spinach salad, you need the right ingredients. I’ll show you what makes a salad special. It’s all about vitamin c and iron.

Let’s look at the key ingredients:

Baby Spinach: 10 oz of crisp, tender leaves as the nutritional foundation
Strawberries: 1½ cups of ripe, juicy berries sliced or quartered
Red Onion: ⅓ cup of thinly sliced onions for a sharp flavor contrast
Feta Cheese: ¼ cup of crumbled cheese for creamy tanginess
Pecans: ½ cup of halved nuts providing satisfying crunch

Each part is important for a good salad. Spinach gives a strong base. Strawberries add sweetness and vitamin c. Pecans bring crunch and iron.

“A great salad is about harmony – every ingredient should sing in perfect balance.” – Chef’s Wisdom

Ingredient	Quantity	Nutritional Benefit
Baby Spinach	10 oz	High in Iron, Vitamin K
Strawberries	1½ cups	Rich in Vitamin C, Antioxidants
Red Onion	⅓ cup	Supports Immune System
Feta Cheese	¼ cup	Calcium, Protein
Pecans	½ cup	Healthy Fats, Minerals

Pro tip: Choose ingredients at their best to get the most flavor and nutrition. Your taste buds and body will love it!

Making the Perfect Balsamic Poppy Seed Dressing

Making a tasty dressing can make any salad special. My balsamic poppy seed dressing makes salads a treat for your taste buds.

Essential Dressing Ingredients

For a dressing that’s full of flavor, you’ll need these things:

1/4 cup extra-virgin olive oil
1/4 cup balsamic vinegar
1 tablespoon honey
2 teaspoons poppy seeds
1 tablespoon Dijon mustard
Salt and pepper to taste

Simple Mixing Instructions

Making this dressing is easy. Use a mason jar or small bowl. Mix all ingredients and shake or whisk until smooth.

“The secret to a perfect dressing is balancing flavors and tasting as you go.” – Culinary Wisdom

Smart Storage Tips

Keep your dressing in an airtight container in the fridge. It lasts up to a week, making prep easy.

Nutrient	Amount per Serving
Calories	253 kcal
Total Fat	19g
Carbohydrates	16g
Protein	7g

Pro tip: Shake your dressing before serving. It makes sure the poppy seeds are spread out and the flavor is even.

How to Select and Prepare Fresh Ingredients

Making a great summer salad starts with picking the best greens and strawberries. I’ll show you how to pick the right ingredients. This will make your strawberry spinach salad full of taste and good for you.

Selecting Spinach

Look for baby spinach leaves that are:

Bright, deep green in color
Crisp and firm to the touch
Free from yellow or wilted edges

Strawberry Selection Tips

Your salad needs the tastiest strawberries full of vitamin C. Choose berries that are:

Fully red with a deep, vibrant color
Fragrant and sweet-smelling
Firm when gently squeezed
Free from white or green patches

“The secret to an amazing salad is using the freshest, most colorful ingredients you can find!” – Culinary Chef

Preparation Techniques

It’s important to clean and prepare your ingredients right:

Rinse spinach in cold water
Use a salad spinner or pat dry with clean towels
Wash strawberries under cool running water
Gently pat strawberries dry
Hull and slice strawberries just before serving

Ingredient	Quantity	Preparation
Baby Spinach	5 oz (142 g)	Rinse, dry, and pat
Strawberries	16 oz (454 g)	Wash, hull, and slice
Red Onion	1/2 onion	Thinly slice

Pro tip: Always taste your ingredients during preparation to ensure maximum flavor in your summer salad!

Step-by-Step Assembly Guide

Making a great summer salad needs care and love for healthy food. I’ll show you how to make a beautiful strawberry spinach salad. It will wow your guests and make your taste buds happy.

Preparation Steps

First, make sure all your ingredients are fresh and ready. Here’s what to do:

Wash and dry baby spinach leaves well
Cut fresh strawberries into the same size pieces
Thinly slice red onions
Toast pecans for extra flavor
Crumble feta cheese

Layering Technique

Layering is key to a stunning salad. Follow this order:

Begin with a layer of fresh spinach leaves
Spread strawberry slices out evenly
Add thinly sliced red onions
Put crumbled feta cheese on top
Finish with toasted pecans

Timing Tips

Timing is important to keep your salad fresh and tasty. Here’s a quick guide:

Preparation Stage	Recommended Timing
Toasting Pecans	8-10 minutes at 350°F
Dressing the Salad	Immediately before serving
Refrigeration	Up to 3 days (undressed)

Pro tip: Keep dressing separate until you’re ready to serve. This keeps your salad crisp and fresh.

“A perfectly assembled salad is a work of art that delights both the eyes and the palate.” – Culinary Chef

Nutritional Information and Health Benefits

This strawberry spinach salad is amazing. It’s not just tasty. It’s full of nutrients that make you healthier.

Spinach is a big winner in this salad. It has lots of fiber, which is good for you. It also has important minerals like magnesium and iron.

Nutrient Breakdown

Ingredient	Key Nutrients	Health Benefits
Spinach	Folate, Iron, Magnesium	Supports cell growth, oxygen transport
Strawberries	Vitamin C, Antioxidants	Boosts immune system, fights neurodegenerative diseases
Chia Seeds	Protein, Omega-3 Fatty Acids	Enhances heart health, provides sustained energy

Strawberries are also great in this salad. They have antioxidants that protect your cells. They might even help fight diseases like Alzheimer’s.

“Eating well is a form of self-respect” – Unknown

High in essential vitamins (A, C, K)
Provides important minerals like calcium and iron
Helps your immune system
Keeps your cells healthy

When you eat this salad, you’re doing more than just enjoying food. You’re giving your body lots of good stuff that helps you stay healthy for a long time.

Variations and Customization Options

Making a strawberry spinach salad is fun. It’s all about trying new things. You can make it your own, just the way you like it.

Protein Enhancements

Want a bigger meal? Try adding these proteins:

Grilled chicken breast (sliced thin)
Roasted chickpeas for a vegetarian option
Seared shrimp
Baked tofu cubes

Nut Alternatives

Need something different? Try these nuts:

Toasted almonds
Walnuts
Sunflower seeds (for nut-free versions)
Pumpkin seeds

Cheese Options

Want to add more flavor? Try these cheeses:

Creamy goat cheese
Tangy blue cheese crumbles
Soft mozzarella pearls
Sharp feta cheese

My best advice is to mix and match. Find the perfect mix for you. The secret to a great salad is balance and creativity.

“Cooking is about passion, so don’t be afraid to experiment!” – Unknown Chef

Storage and Make-Ahead Tips

Making a tasty strawberry spinach salad doesn’t have to be rushed. My healthy eating plan includes smart ways to prepare. This keeps your ingredients fresh and yummy.

Storing salad ingredients right is key. Here’s how to keep them fresh:

Store salad parts in airtight containers before dressing
Keep spinach dry and cold
Cut strawberries just before eating for freshness
Make dressing up to a week ahead

For the best freshness, follow these tips:

Keep spinach and strawberries cold at 40°F or below
Store dressing in a sealed container for up to 7 days
Eat the salad within 24-48 hours for the best taste

“Fresh ingredients are the secret to an amazing salad!” – Culinary Expert

Pro tip: Always store your dressing separately from the salad. This keeps the salad crisp and fresh. By using these tips, your strawberry spinach salad stays delicious and healthy all week.

Conclusion

My strawberry spinach salad is more than food. It’s a colorful mix of fresh ingredients. It makes simple produce into something amazing.

This salad has 12 oz of baby spinach and sweet strawberries. It’s a perfect mix of taste and health.

Making this salad shows that healthy food can be exciting. It has toasted walnuts, tangy feta, and a light dressing. Each bite is full of good stuff and fun textures.

This salad is great for lunch, a side, or a main meal. It shows that healthy food can be tasty, colorful, and filling. Try it, add your own twist, and see how fun healthy eating can be.

FAQ

How long can I store the strawberry spinach salad?

Keep the salad parts in airtight containers in the fridge. They can last up to 4 days. Dress the salad just before eating to keep the spinach fresh.

Can I make this salad vegetarian or vegan?

Yes! It’s already vegetarian. For vegan, skip the feta or use vegan cheese. Add chickpeas or tofu for extra protein.

What are the main health benefits of this salad?

This salad is full of good stuff. Spinach has iron, folate, and fiber. Strawberries give you vitamin C. Nuts add healthy fats and protein. Olive oil is good for your heart.

Can I substitute the ingredients if I don’t have everything on hand?

Sure thing! Swap pecans for almonds or sunflower seeds. Try goat or blue cheese instead of feta. Add blueberries or mandarin oranges for fun. Just keep the flavors and textures balanced.

How do I know if my strawberries are ripe and ready to use?

Choose strawberries that are fully red, smell good, and are firm. Avoid berries with white or green spots. The best ones are deep red and smell sweet.

Is this salad suitable for meal prep?

Yes, but plan ahead. Prepare the parts up to a day before. Store spinach, strawberries, and dressing separately. Assemble the salad just before eating to keep it fresh.

How can I add more protein to this salad?

You can add grilled chicken, shrimp, salmon, or tofu. Chickpeas and quinoa are great plant-based options. These make the salad more filling and nutritious.

What makes the balsamic poppy seed dressing special?

The dressing has balsamic vinegar for tang, olive oil for smoothness, honey for sweetness, Dijon mustard for spice, and poppy seeds for crunch. It’s easy to make and keeps well in the fridge for a week.

Strawberry Spinach Salad

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