Spinach Salad with Berries and Cheese

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Spinach Salad with Berries and Cheese
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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
451
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)
Calorie451 kcal(21 %)
Protein15.27 g(16 %)
Fat34.58 g(30 %)
Carbohydrates24.9 g(17 %)
Sugar added1.44 g(6 %)
Roughage7.85 g(26 %)
Vitamin A427.31 mg(53,414 %)
Vitamin D0 μg(0 %)
Vitamin E3.78 mg(32 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.25 mg(23 %)
Niacin2.31 mg(19 %)
Vitamin B₆0.21 mg(15 %)
Folate206.91 μg(69 %)
Pantothenic acid0.4 mg(7 %)
Biotin7.95 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C30.22 mg(32 %)
Potassium742.21 mg(19 %)
Calcium504.94 mg(50 %)
Magnesium94.31 mg(31 %)
Iron2.68 mg(18 %)
Iodine1.5 μg(1 %)
Zinc1.21 mg(15 %)
Saturated fatty acids11.76 g
Cholesterol24.91 mg

Ingredients

for
4
Ingredients
5 ounces baby Spinach
14 ounces Beets (cooked and peeled)
1 red onion
7 ounces Blackberry
1 ½ ounces almonds
5 ounces Manchego
2 tablespoons scallions
4 tablespoons apple cider vinegar
1 teaspoon honey
4 tablespoons 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.