Healthy Spinach Salad Recipe

A spinach salad is a healthy green salad enjoyed by the people all across the world. Scroll down for some delicious as well as healthy spinach salad recipes along with some spinach salad nutritional facts.

A delicious, healthy salad forms the most essential part of any meal not only because it increases our appetite but it also provides our body with much needed vitamins, minerals and fibers. All these help in building body resistance against various diseases and infections. A spinach salad is one such salad prepared with fresh spinach and served with a dressing, or various other garnishes such as nuts or croutons. This luscious green salad is not only easy to prepare but also benefits people trying to lose weight or following a specific diet. However, where most of us usually get stuck, is how to prepare healthy as well as delicious spinach salad. Well, need not worry, as here comes some enticing and healthy spinach salad recipes for you. But before that, let us first have a brief idea about how spinach salad benefits our body. More on spinach salad dressing.

Spinach Salad Calories and Nutrition Facts

Spinach, as we all know is a powerhouse of health amongst all leafy green vegetables. But what most of us don't know is how many calories does a spinach salad contains. Calories in spinach salad vary as per its serving size and methods of preparation. For instance, 1 cup spinach salad contains 107 calories and 100 grams spinach salad contains 145 calories. Likewise, spinach salad without dressing accounts for about 107.59 calories with 4.81 grams of fat while spinach salad with dressing comprises 525 calories with 38 grams of fat.

A spinach salad is loaded with a whole host of vitamins and minerals, like vitamin B, vitamin C, calcium, folate, iron, fiber, as well as photochemicals such as lutein and zeaxanthin. Being rich in folate which is associated with a reduction in blood levels of homocysteine (an amino acid), it prevents the risks of having arterial blockage and cardiovascular diseases. Besides these spinach health benefits, these salads helps in lowering the risks of macular degeneration, a condition which can lead to blindness and is also considered as a fighter of cancer. After having a fair idea about spinach salad calories and nutritional benefits, let us move on to some simple, nutritious and easy spinach salad recipes.

Healthy Spinach Salad Recipes

Strawberry And Spinach Salad Recipe

Ingredients

Ѕ tbsp toasted sesame seeds

6 cups fresh spinach leaves, torn

2 cups fresh strawberries, rinsed, dried and hulled

Dressing

cup salad oil

2 tbsp red wine vinegar

1 Ѕ tbsp sugar

Ѕ tbsp dried dill weed

⅛ tbsp onion powder

⅛ tbsp garlic powder

⅛ tbsp dry mustard

Directions

In a mixing bowl, toss spinach with sesame seeds and add strawberries; cover and refrigerate. Take a screw-top jar or shaker, mix all dressing ingredients and then refrigerate to chill. Finally, pour the chilled dressing over the salad mixture, toss gently and serve.

Chicken And Spinach Salad Recipe

Ingredients

12 oz. chicken tenders

4 cups spinach leaves, shredded

2 cups romaine lettuce leaves, washed and torn

8 thin slices red onion

2 tbsp crumbled blue cheese

1 large grapefruit, peeled and sectioned

Ѕ cup frozen citrus blend concentrate, thawed

cup prepared Fat-Free Italian Dressing

Non-stick cooking spray

Directions

Take a large non-stick skillet, spray with non-stick cooking spray and heat over medium heat until hot. Meanwhile, cut chicken tenders into 2 x Ѕ inch strips, cook for 5 - 7 minutes and then remove from skillet. Distribute spinach, lettuce, onion, cheese, grapefruit and chicken evenly among 4 salad serving plates. In a small bowl, mix citrus blend concentrate and Italian Dressing; drizzle over salads. While serving garnish with assorted greens.

Tofu and Kale Spinach Salad Recipe

Ingredients

Ѕ bunch spinach

Ѕ bunch kale

150 gm tofu

1 large avocado

Ѕ cup dried cranberries

cup flax seeds

cup hemp seeds

2 tbsp crumbled feta cheese

1 red pepper

1 tomato

1 tbsp sesame seeds

1 tbsp soy sauce

1 tbsp olive oil (optional)

1 tbsp balsamic vinegar (optional)

Directions

Chop the tofu into small cubes and put in a skillet with sesame seeds, soy sauce, and a tbsp of olive oil. Stir fry until slightly browned and then keep aside to cool. Cut the avocado, red pepper, and tomato into small pieces and add to a large salad bowl with the flax seeds, hemp seeds, cranberries, olive oil, and vinegar; mix well. Rinse spinach and kale and tear into bite-size pieces. Finally, mix everything together in a large salad bowl and serve.

These were some healthy spinach salad recipes that will surely satiate your taste buds as well as fulfill your nutritional requirements. You can improvise these recipes by adding meat, fish, pasta, cheese, eggs, or whole grains. So what are you waiting for, try preparing these recipes at home and get ready for some loads of compliments coming your way.