Spinach Salad with Berries and Cheese
Healthy, because
Even smarter
Nutritional values
The salad is full of vital substances: spinach contains considerable amounts of potassium, folic acid, vitamin C, and beta-carotene, while blackberries, with their anthocyanins, protect the cells from free radicals. Beetroot contributes haematopoietic iron and the hard cheese contains protein and calcium for strong bones and teeth.
Spinach can be eaten fresh. The tenderly leafy spring and summer spinach in particular is great as a raw vegetable salad, whereas autumn and winter spinach is more suitable for blanching.
(Percentage of daily recommendation)
| Calorie | 332 cal. | (16 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.2 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 8.6 mg | (72 %) | ||
| Vitamin K | 16.5 μg | (28 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 2.1 μg | (5 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 655 mg | (16 %) | ||
| Calcium | 541 mg | (54 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 8.5 g | |||
| Uric acid | 36 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 5 ozs baby Spinach
- 14 ozs Beets (cooked and peeled)
- 1 red onion
- 7 ozs Blackberry
- 1 ½ ozs almonds
- 5 ozs Manchego
- 2 Tbsps scallions
- 4 Tbsps apple cider vinegar
- 1 tsp honey
- 4 Tbsps sunflower oil
- salt
Preparation steps
Rinse spinach, trim and spin dry. Halve beets and cut into slices. Peel the onion and cut into rings. Rinse, clean and drain the blackberries. Coarsely chop almonds. Cut the cheese into slices or pieces. Mix all prepared salad ingredients loosely in a bowl and sprinkle with the chives.
For the dressing, mix the vinegar to taste with honey, oil and salt. Drizzle over salad and serve.
