Fresh berries and greens salad

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HonorHealth - Simple veggie stir-fry

By Terri Taylor, registered dietitian
Virginia G Piper Cancer Care Network.

Summertime is fresh berry time. These red, blue and purple beauties are loaded with health-promoting phytochemicals and fiber. Eating berries is associated with brain, heart and bone health and a lower risk for cancer.

Ingredients

  • ¼ cup red wine vinegar
  • 1 tablespoon minced shallot
  • 2 tablespoons walnut oil
  • 1 tablespoon honey
  • 1 tablespoon lemon juice
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • ½ cup walnut halves
  • 8 cups salad greens
  • ½ cup fresh strawberry halves
  • ½ cup fresh raspberries
  • ½ cup fresh blueberries
  • ¼ cup each: packed, chopped fresh mint, parsley and basil
  • Optional: 6 ounces cooked, shredded chicken breast or ½ cup crumbled blue cheese

Preparation

To make dressing: combine vinegar, shallot, walnut oil, honey, lemon juice, salt and pepper in small bowl. Whisk.

In a small skillet, add walnuts. Heat on low for 4 minutes or until fragrant and lightly toasted.

In a large bowl, combine salad greens, berries, herbs and walnuts. Top with chicken or cheese if desired.

Drizzle with dressing and toss.

Yield: Six servings

Approximate nutritional breakdown per serving with chicken

189 calories, 8 grams protein, 13 grams fat, 10 grams carbohydrate, 3 grams fiber, 228 milligrams sodium