Nutrient-Rich Strawberry Spinach and Walnut Salad with Homemade Raspberry Balsamic Vinaigrette
This Strawberry Spinach and Walnut Salad with Raspberry Balsamic Vinaigrette is more than just a classic; it’s a vibrant explosion of fresh flavors and incredible nutrition, making it an absolute staple in my kitchen. It consistently ranks as one of my all-time favorite salads, perfect for any season.
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This beloved recipe for Strawberry Spinach and Walnut Salad was originally shared back in May 2011, making it a truly timeless dish that has graced countless tables over the years. I’ve recently updated this post with new, mouth-watering photos to do justice to its enduring appeal. Even after more than a decade, it remains one of my absolute go-to salads, a dish I find myself enjoying with increasing frequency, especially when fresh strawberries are in season.
Allow me to introduce you to what has become my salad of the season – and perhaps, the salad of many seasons to come! This isn’t just a fleeting culinary crush; it’s a deeply rooted favorite that consistently delivers on flavor, freshness, and nutritional benefits.
My journey with this particular salad began many years ago, when I was first inspired after seeing a similar creation on my friend Tina’s site. She enthusiastically suggested it, and from that moment, I was captivated. The combination immediately spoke to me, and I’ve been craving it and making variations of it ever since. It’s a testament to how some dishes, though seemingly simple, can become enduring favorites.
I understand that salads featuring strawberries and spinach have been popular for quite some time, so this may not be the most groundbreaking recipe in terms of originality. However, what I truly want to emphasize is viewing this dish not just as a simple salad, but as a powerfully nutritious and satisfying meal. For me, this salad is a reliable fallback whenever I want to lighten up a meal without sacrificing robust flavor or a significant nutritional boost. It proves that healthy eating can be incredibly delicious and deeply fulfilling.
While I often enjoy this vibrant salad on its own as a complete meal, its versatility is one of its greatest strengths. It pairs perfectly with a variety of lean proteins, making it an ideal side or base for a more substantial dinner. Imagine it alongside some perfectly grilled shrimp, succulent chicken breasts, or a flaky piece of pan-seared fish. The fresh, tangy notes of the salad beautifully complement these savory elements, creating a well-rounded and incredibly satisfying dining experience.
When I encourage you to look at this plate of goodness from a nutritional standpoint, I mean it in the deepest sense. I confess, there are times when making a salad at home feels like a chore. I adore eating salads when dining out, but in my own kitchen, sometimes the effort seems overwhelming. It sounds silly, I know, but we all have those moments! Yet, when you truly understand just how beneficial and nutrient-dense a plate like this can be, it transforms from a “chore” into a craving. Suddenly, the effort seems minimal compared to the immense health benefits and delicious satisfaction it brings. At least, that’s how it works for me!
The Powerhouse Ingredients: Healthy Spinach Strawberry Salad with Walnuts
Let’s break down the incredible health benefits packed into each component of this delightful salad:
Spinach (Source: Livestrong.com)
- Low in Calories, High in Nutrients: Spinach is remarkably low in calories, making it a fantastic base for any healthy meal. A single cup provides more than your daily requirements of essential vitamins like Vitamin K and Vitamin A.
- Rich in Vitamins and Minerals: It’s an excellent source of manganese, vital for bone health and metabolism, and folate, crucial for cell growth and DNA synthesis. Magnesium contributes to muscle and nerve function, blood sugar control, and blood pressure regulation.
- Excellent Source of Fiber and Protein: Spinach offers a good amount of dietary fiber, promoting healthy digestion and satiety. It also contains a surprising amount of plant-based protein, contributing to muscle repair and overall well-being.
- Powerful Antioxidants: This leafy green is loaded with cancer-fighting antioxidants such as flavonoids and carotenoids, which help protect the body from oxidative stress and reduce the risk of chronic diseases.
- Supports Cardiovascular Health: With high levels of magnesium and potassium, spinach is known to help lower high blood pressure levels, promoting a healthier heart and circulatory system. Its nitrates also help improve blood flow.
Strawberries (Source: Livestrong.com)
- Vitamins Galore: Strawberries are a rich source of various vitamins, including Vitamin A, several B-complex vitamins, and especially Vitamin C and Vitamin E. These vitamins are crucial for immune function, skin health, and acting as powerful antioxidants.
- Reduces Inflammation: The potent antioxidants and anti-inflammatory compounds found in strawberries can significantly help reduce inflammation throughout the body, which is key in preventing many chronic diseases.
- Superior Vitamin C Content: Fun fact: strawberries boast even higher levels of Vitamin C than oranges! This makes them an exceptional immune booster and vital for collagen production, contributing to healthy skin.
- Potent Antioxidant Power: Beyond Vitamin C, strawberries contain anthocyanins (which give them their red color), ellagic acid, and other powerful antioxidants that combat free radicals and protect cells from damage.
- Aids in Cholesterol Reduction: A healthy dose of dietary fiber in strawberries not only supports digestive health but also plays a role in reducing “bad” LDL cholesterol levels, contributing to improved heart health.
Walnuts (Source: BBC News)
- Highest Antioxidant Levels: Walnuts stand out among all nuts for having the highest levels of antioxidants, including ellagic acid, catechins, melatonin, and vitamin E, offering superior protection against oxidative damage.
- Excellent Source of Protein: They provide a substantial amount of plant-based protein, which helps keep you feeling full and supports muscle maintenance and growth.
- Rich in Omega-3 Fatty Acids: Walnuts are one of the best plant-based sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. ALA is critical for brain health, reducing inflammation, and supporting cardiovascular well-being. Regular consumption can improve cognitive function and mood.
When combined, these three ingredients create a harmonious blend that is not only delicious but also provides a comprehensive array of vitamins, minerals, antioxidants, and healthy fats. It’s a true celebration of nature’s bounty, designed to nourish your body from the inside out.
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See what I mean? Truly good stuff, not just for your taste buds, but for your entire body. Every ingredient pulls its weight, delivering a delicious and satisfying meal that you can feel good about.
Now, I simply cannot talk about this salad without dedicating proper attention to the dressing – the glorious Raspberry Balsamic Vinaigrette. In my household, we go through an impressive number of jelly jars, largely thanks to our healthy obsession with PB&Js. This means I frequently find myself with almost-empty jars that still have just a tiny, sweet bit of preserves clinging to the bottom. And this, my friends, is the perfect opportunity!
Instead of rinsing that last bit of flavor away, I pull the jar aside and transform it into a fantastic, homemade salad dressing – right in the jar. This isn’t just a clever hack; it’s a wonderfully convenient and eco-friendly way to make vinaigrettes. I use condiment jars constantly for this purpose, just like I do for this vibrant Mustard and Herb Vinaigrette. The possibilities are truly endless if you’re a “condiment collector” like we are. It’s so simple, reduces waste, and yields such incredibly fresh and flavorful results.
The beauty of using a bit of raspberry (or any berry) preserves in your vinaigrette is the incredible depth of flavor it adds. It contributes a lovely sweetness that balances the tang of the balsamic vinegar, while the fruitiness enhances the fresh strawberries in the salad. A touch of stone-ground mustard emulsifies the dressing, ensuring a smooth, cohesive texture. This homemade vinaigrette elevates the entire salad, bringing all the components together in a harmonious symphony of tastes.
More Delicious Homemade Vinaigrettes to Try:
Once you get into the habit of making your own dressings, you’ll find it hard to go back to store-bought. They’re fresher, more flavorful, and you control all the ingredients. Here are a couple more favorites to inspire your culinary adventures:
Clementine Vinaigrette
Honey Balsamic Vinaigrette
Making your own salad dressings is a game-changer. It’s quick, often uses ingredients you already have, and allows you to tailor the flavors to your exact preference. Plus, you avoid all the artificial ingredients and preservatives often found in commercial dressings. It’s a simple step that significantly elevates the quality and healthfulness of your meals.
Tips for the Perfect Salad Experience:
- Freshness is Key: Always start with the freshest spinach and ripest strawberries you can find. This makes a huge difference in the final taste and texture.
- Toast Your Walnuts: For an extra layer of flavor and crunch, lightly toast your walnuts in a dry pan over medium heat for a few minutes until fragrant. Let them cool before adding to the salad.
- Dress Just Before Serving: To prevent the spinach from wilting and keep everything fresh and crisp, drizzle the vinaigrette over the salad just before you plan to serve it.
- Customization: Feel free to experiment! While gorgonzola offers a sharp tang, crumbled feta or goat cheese would also be delightful. Sliced almonds or pecans can be substituted for walnuts if preferred.
Strawberry Spinach and Walnut Salad with Raspberry Balsamic Vinaigrette
Author: Aggie’s Kitchen
Yield: 1 salad 1x
Category: Salads, Salad Dressings, Healthy Meals
This Strawberry Spinach and Walnut Salad with Raspberry Balsamic Vinaigrette is a timeless favorite – incredibly nutritious, bursting with flavor, and surprisingly easy to make. It’s the perfect healthy meal or side dish that you’ll want to make again and again!
Ingredients
For the Salad:
- 2 cups (approximately two large handfuls) of fresh baby spinach, washed and dried
- 1 cup ripe, fresh strawberries, hulled and sliced
- 8 walnut halves, roughly chopped (for extra flavor, lightly toast them)
- 1 oz crumbled gorgonzola cheese (about a 1/4 of a small plastic container), optional but highly recommended
- 1/4 small red onion, very thinly sliced (for a milder flavor, soak in ice water for 10 minutes)
- 1/3 ripe avocado, sliced (optional, but adds a wonderful creaminess)
For the Raspberry Balsamic Vinaigrette:
- 1/4 cup good quality balsamic vinegar
- 1/4 cup extra virgin olive oil
- Salt and freshly ground black pepper, to taste
- 1 teaspoon raspberry preserves (or any other berry preserves you have on hand)
- 1 teaspoon stone ground mustard (Dijon mustard also works well)
Instructions
To Prepare the Salad:
- On a large salad plate or in a serving bowl, begin by layering your fresh spinach. Evenly distribute the sliced strawberries, chopped walnuts, crumbled gorgonzola (if using), thinly sliced red onion, and avocado slices over the spinach. For best presentation, arrange ingredients thoughtfully.
To Make the Raspberry Balsamic Vinaigrette:
- In a small jar with a tight-fitting lid (like an empty jelly jar!), combine the balsamic vinegar, olive oil, salt, pepper, raspberry preserves, and stone-ground mustard. Secure the lid tightly and shake vigorously for 30-60 seconds, or until all ingredients are thoroughly combined and the vinaigrette is well emulsified. Alternatively, you can whisk all ingredients together in a small bowl until smooth.
- Drizzle the freshly made Raspberry Balsamic Vinaigrette generously over the prepared salad just before serving. Toss gently to ensure all ingredients are coated. Enjoy immediately for optimal freshness and flavor!
Notes
Recipe inspired and adapted from Mommy’s Kitchen. This delightful salad is a perfect light lunch or an impressive side dish for dinner parties. The homemade vinaigrette truly makes all the difference!
In conclusion, this Strawberry Spinach and Walnut Salad with Raspberry Balsamic Vinaigrette isn’t just a recipe; it’s an invitation to savor the simplicity and profound benefits of fresh, wholesome ingredients. It’s a testament to how vibrant flavors and essential nutrients can come together in a dish that is both easy to prepare and deeply satisfying. Whether you’re looking for a quick, healthy lunch, a light dinner, or a colorful side dish to impress, this salad delivers every time. Give it a try – your taste buds and your body will thank you!
Follow Aggie’s Kitchen’s board Homemade Salad Dressings on Pinterest.