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Summer Salad with Blueberry-Basil Dressing

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With my basil plants growing out of control, I had to get creative! Summer is great for fresh ingredients, so I went for a simple salad consisting of swiss chard, spinach, mango, and strawberries topped with a sweet and savory blueberry-basil dressing.

Further Food Nutritionist Commentary:

You can never go wrong with adding salads to your diet! This particular recipe incorporates flaxseed oil, which is an excellent, plant-derived source of the omega 3 fatty acid ALA. Since our bodies cannot make ALA, we must get it from food, so incorporating flaxseed oil into your diet is a must to make sure you are reaching your omega 3 needs if following a plant-based diet.

By Katie Bishop, MS, Nutritionist

Summer Salad with Blueberry-Basil Dressing

  • Prep Time:7 minutes
  • Cook Time:0
  • Servings: 1

Ingredients

For Salad:
¾ cup fresh spinach
¾ cup fresh swiss chard
4 strawberries
1 mango

For Dressing:
½ cup fresh blueberries
10-12 basil leaves
1 tablespoon vinegar (white or champagne)
2 tablespoons flax seed oil
1 teaspoon sea salt

Instructions

For Salad: 
1. Place spinach and swiss chard in a bowl.
2. Slice strawberries and cut mango into chunks and add to the greens in the bowl.

Dressing: 
1. Add all dressing ingredients to blender and blend until smooth.
2. Top salad with dressing and enjoy!

For Salad:  1. Place spinach and swiss chard in a bowl. 2. Slice strawberries and cut mango into chunks and add to the greens in the bowl. Dressing:  1. Add all dressing ingredients to blender and blend until smooth. 2. Top salad with dressing and enjoy!

Nutrition Information

Per Serving:  Calories: 275; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 0mg; Potassium: 384mg; Carbohydrate: 46g; Fiber: 7g; Sugar: 16g; Protein: 8g

Nutrition Bonus: Iron: 31%

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