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July 29, 2022 Health & Well-Being

Broccoli and Spinach Salad with Blueberries and Buttermilk Dressing

Blueberry spinach salad

Blueberries, broccoli and spinach are the trifecta of farmers market goodies. Enjoy this salad, which is power-packed with nutrients. Fiber, vitamin C, potassium and iron are just a few of the essential nutrients found in this recipe. Add some chicken or fish and you have a complete meal. 

Ingredients 

For salad: 

  • 8 oz. baby spinach  
  • 1 cup chopped broccoli  
  • 1/2 of one avocado  
  • ¼ cup blueberries  
  • ¼ cup crumbled feta cheese  
  • ¼ cup roasted sunflower seeds  

For dressing: 

  • ½ cup plain nonfat Greek yogurt  
  • ¼ cup low-fat buttermilk  
  • Juice and zest of 1 lemon  
  • 1 teaspoon poppy seeds  
  • A few springs fresh dill and/or other herbs  
  • Freshly ground black pepper, to taste 

Directions 

  1. Place the spinach, broccoli, avocado, blueberries, feta cheese and sunflower seeds in a large bowl or large platter. 
  1. Place yogurt, buttermilk, garlic, lemon juice and zest, poppy seeds, herbs, and pepper in a blender and blend to combine. (If not using a blender, ingredients also can be whisked in a bowl until combined.) 
  1. Pour dressing over salad and serve immediately. 

Nutrition facts 

Servings: 6 | Serving size: 1 cup | Calories: 100 | Total fat: 6g | Saturated fat: 1.2g | Trans-fat: 0g | Cholesterol: 5mg | Sodium: 105mg | Total carbohydrate: 8g | Dietary fiber: 3g | Total sugars: 3g | Protein: 6g | Potassium: 430mg | Phosphorous: 155 mg 

Recipe courtesy of Michelle Eaton, C.D., Registered Dietitian, ThedaCare. Adapted from “The Mediterranean Diabetes Cookbook, 2nd Edition.” 

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