EatSmarter exclusive recipe

Spinach Salad with Avocado

and Nasturtiums
4.666665
Average: 4.7 (3 votes)
(3 votes)
Spinach Salad with Avocado

Spinach Salad with Avocado - Strikingly handsome, delicate and great for entertaining

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Health Score:
Health Score
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
226
calories
Calories

Healthy, because

Even smarter

Nutritional values

Don't be afraid of avocados because of their high calorie content. Although they are relatively high in fat, they provide the unsaturated fatty acids that are so valuable for the heart and blood vessels. Additionally, nasturtium blossoms don't just look pretty. They contain mustard oils that stimulate the metabolism and aid digestion.

The salad becomes more spicy if you also mix in some of the nasturtium leaves or replace the spinach entirely with nasturtium. Arugala is also a great substitute.

1 serving contains
(Percentage of daily recommendation)
Calorie226 kcal(11 %)
Protein3 g(3 %)
Fat20 g(17 %)
Carbohydrates6 g(4 %)
Sugar added4 g(16 %)
Roughage4 g(13 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E3 mg(25 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin2 mg(17 %)
Vitamin B₆0.5 mg(36 %)
Folate81 μg(27 %)
Pantothenic acid0.9 mg(15 %)
Biotin11.1 μg(25 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C51 mg(54 %)
Potassium802 mg(20 %)
Calcium110 mg(11 %)
Magnesium62 mg(21 %)
Iron3.4 mg(23 %)
Iodine9 μg(5 %)
Zinc0.7 mg(9 %)
Saturated fatty acids2.7 g
Uric acid61 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
5 ounces
young Spinach
½
1 tablespoon
1 tablespoon
1
small ripe Avocado
12
Preparation

Kitchen utensils

1 Salad spinner, 1 Citrus juicer, 1 Whisk, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Sieve, 1 Salad server, 1 Small bowl

Preparation steps

1.
Spinach Salad with Avocado preparation step 1

Rinse spinach thoroughly and spin dry.

2.
Spinach Salad with Avocado preparation step 2

Squeeze the half lemon. Whisk 2 tablespoons of lemon juice with elderberry syrup, oil and salt and pepper to taste to make a salad dressing.

3.
Spinach Salad with Avocado preparation step 3

Peel avocado, cut in half and remove pit. Cut flesh into thin strips.

4.
Spinach Salad with Avocado preparation step 4

Carefully mix avocado strips with salad dressing. Gently fold in spinach and season to taste with salt and pepper.

5.
Spinach Salad with Avocado preparation step 5

Rinse nasturtium flowers and shake dry. Serve salad garnished with nasturtium flowers.