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Fig and Blackberry Salad with Candied Walnuts

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I was so excited when I saw fresh figs at the store the other day! Yum! This salad is delicious, healthy, and easy to make. Serve it with grilled meat or seafood for a perfect light summer meal.

Further Food Commentary:

Aside from being a stunner, this entree salad gets top marks for nutrition. Figs, blackberries and baby greens like spinach are loaded with fiber, as well as anti-inflammatory phytochemicals, vitamins and minerals; while the creamy goat cheese and lightly sweetened walnuts offer a balance of protein and fat to help your body absorb these healthy nutrients.

NOTE: If you don't eat or don't like goat cheese, try substituting tangy feta or even a bit of crumbly blue cheese. Even if you eliminate cheese from the salad altogether, figs, spinach and walnuts are all considered good non-dairy sources of calcium!

By Heather Goesch, MPH, RDN, LDN
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Fig and Blackberry Salad with Candied Walnuts

Stars ( Reviews)

  • Prep Time:10 Minutes
  • Cook Time:0 Minutes
  • Servings: 6

Ingredients

For the Salad:

1 cup sliced figs
1 cup blackberries (cut in half)
1/2 cup goat cheese (crumbled)
1 small bag organic baby greens
freshly ground pepper (to taste)
sea salt (to taste)
2 tablespoons balsamic vinegar
1/4 cup olive oil
1/2 cup candied walnuts (instructions below)

 

For the Candied Walnuts:
2 teaspoons coconut oil
1 cup raw walnuts (chopped)
1/4 teaspoon sea salt
2 tablespoons maple syrup

Instructions

  1. Make the walnuts first, so they have time to cool down before you put them in the salad.
  2. Melt the coconut oil in a small sauce pan over medium heat, and add the walnuts and salt.
  3. Cook the walnuts for a few minutes, stirring frequently.
  4. Add the maple syrup and cook for 2-3 more minutes. Try not to burn the walnuts.
  5. Remove the walnuts from heat and set aside while you assemble the salad.
  6. Combine all of the ingredients and enjoy it cold and fresh!
Make the walnuts first, so they have time to cool down before you put them in the salad. Melt the coconut oil in a small sauce pan over medium heat, and add the walnuts and salt. Cook the walnuts for a few minutes, stirring frequently. Add the maple syrup and cook for 2-3 more minutes. Try not to burn the walnuts. Remove the walnuts from heat and set aside while you assemble the salad. Combine all of the ingredients and enjoy it cold and fresh!

Nutrition Information

Per Serving:  Calories: 402; Total Fat: 31g; Saturated Fat: 6g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 10g; Cholesterol: 4mg; Sodium: 200mg; Potassium: 195mg; Carbohydrate: 27g; Fiber: 6g; Sugar: 19g; Protein: 7g

Nutrition Bonus:  Vit A: 48%; Vit C: 24%; Iron: 14%

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2 thoughts on “Fig and Blackberry Salad with Candied Walnuts

  1. furtherfood

    Thanks Jolena! Since blackberries are no longer in season we’ve also successfully substituted them with apples. Give it a try! #iwentfurther

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