Spinach Salad with Berries and Cheese

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Spinach Salad with Berries and Cheese
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
332
calories
Calories

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.

1 each contains
(Percentage of daily recommendation)
Calorie332 cal.(16 %)
Protein14 g(14 %)
Fat25 g(22 %)
Carbohydrates14 g(9 %)
Sugar added1 g(4 %)
Roughage5.2 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.4 μg(2 %)
Vitamin E8.6 mg(72 %)
Vitamin K16.5 μg(28 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.1 mg(7 %)
Folate110 μg(37 %)
Pantothenic acid0.5 mg(8 %)
Biotin2.1 μg(5 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C22 mg(23 %)
Potassium655 mg(16 %)
Calcium541 mg(54 %)
Magnesium71 mg(24 %)
Iron1.9 mg(13 %)
Iodine5 μg(3 %)
Zinc2.8 mg(35 %)
Saturated fatty acids8.5 g
Uric acid36 mg
Cholesterol29 mg
Complete sugar12 g

Ingredients

for
4
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
How healthy are the main ingredients?
Blackberryapple cider vinegaralmondSpinachhoneyonion

Preparation steps

1.

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.

2.

For the dressing, mix the vinegar to taste with honey, oil and salt. Drizzle over salad and serve.