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Published on January 30, 2020

spinach leaves in a bowl

Recipe: Spinach Salad is a Great Way to Stay Heart-Healthy

February is National Heart Month which means those personal reminders about the need to eat heart-healthy are important. Spinach and other greens can play important roles when it comes to keeping your most vital organ in tip-top shape. So too can fiber, “super foods” like blueberries and good-for-you protein like fish.

Spinach and Salmon Salad

Makes two servings

Ingredients

Salad

  • 4 cups of spinach, rinsed
  • Half of a medium-sized red onion, sliced thin
  • ½ cup fresh blueberries
  • ¼ cup light feta or blue cheese
  • ¼ cup chopped walnuts
  • 1 avocado peeled pitted and diced
  • 8 ounces smoked salmon, roughly chopped

Dressing

  • ⅓ cup olive oil
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
  • ¼ teaspoon salt

Directions

  1. Combine the dressing ingredients in a small bowl. Mix well and set aside.
  2. Build the salad in a larger bowl, starting with the spinach.
  3. Add onion, berries, nuts, avocado and top with salmon.
  4. Drizzle dressing over the top – then serve.
  5. Enjoy!

Source: Lauren Cornay, RD, LN and Chef Kris Olson, Avera Heart Hospital 

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