Blackberry Spinach Salad

Blackberry Spinach Salad Recipe with Goat Cheese and Walnuts

Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 4

Introduction

The Blackberry Spinach Salad is a vibrant, nutritious, and delicious dish that combines the sweet and tart flavors of blackberries with the earthy tones of baby spinach. Topped with crumbled feta cheese, cherry tomatoes, green onions, and walnuts, and finished with a drizzle of balsamic vinegar, this salad is not only a feast for the eyes but also a delight for the palate. Perfect for a light lunch, a side dish, or even a healthy snack, this recipe is versatile and can be enjoyed on various occasions.

History

The concept of combining fruits with leafy greens in salads has been around for centuries, evolving through different cultures and cuisines. The Blackberry Spinach Salad, in particular, is a modern creation that reflects the contemporary trend of incorporating more fruits and superfoods into meals. The use of blackberries in salads has gained popularity due to their high nutritional value and the delightful contrast they offer to savory ingredients.

Ingredients

4 cups baby spinach, rinsed and dried (packed measure)
2 cups fresh blackberries (thawed blackberries can also be used)
2 oz (57 g) crumbled goat cheese (or reduced-fat or regular feta cheese)
2 cups cherry or grape tomatoes, halved (chopped ripe tomatoes can be substituted)
1 large or 2 small green onions, sliced
3 tbsp finely chopped walnuts or walnut pieces
4 tbsp balsamic vinegar (add more to taste)

How to prepare

In a large serving bowl, add spinach, blackberries, cheese, cherry tomatoes, green onion, and walnuts.
Toss the ingredients together until well blended.
Drizzle the salad with balsamic vinegar and divide it into 4 salad bowls.

Variations

Substitute raspberries or blueberries for blackberries for a different flavor profile.
Add sliced avocado for extra creaminess and healthy fats.
Use goat cheese or shaved Parmesan instead of feta for a different cheese flavor.
Include grilled chicken or shrimp to make it a more filling, protein-rich meal.

Cooking Tips & Tricks

To ensure the best flavor and texture in your Blackberry Spinach Salad, consider the following tips:

- Use fresh, ripe blackberries for the best taste and sweetness.

- Baby spinach should be rinsed and thoroughly dried to avoid a soggy salad.

- For an extra crunch, toast the walnut pieces lightly before adding them to the salad.

- If balsamic vinegar is too strong for your taste, consider using a balsamic glaze or reducing the vinegar with a little honey to create a sweeter dressing.

Serving Suggestions

This salad can be served as a standalone light lunch or as a side dish with grilled chicken, fish, or tofu for a more substantial meal. It's also perfect for picnics and potlucks, as it can be easily transported and assembled on-site.

Cooking Techniques

This salad requires no cooking, making it quick and easy to prepare. The key technique is in the assembly and ensuring that the ingredients are well-tossed so that every bite is a perfect blend of flavors and textures.

Ingredient Substitutions

Arugula or mixed greens can be used instead of baby spinach for a peppery flavor.

- Pecans or almonds can replace walnuts for those with walnut allergies or preferences.

- Honey mustard dressing can be used instead of balsamic vinegar for a sweeter, tangier salad dressing.

Make Ahead Tips

The components of the salad can be prepared ahead of time, with the spinach, blackberries, and other ingredients stored separately in the refrigerator. Assemble and dress the salad just before serving to maintain freshness and prevent sogginess.

Presentation Ideas

Serve the salad in a large, clear bowl to showcase the vibrant colors of the ingredients. Garnish with a few whole blackberries and a sprinkle of feta cheese on top for an elegant finish.

Pairing Recommendations

This salad pairs beautifully with white wines such as Sauvignon Blanc or a light Pinot Noir. For a non-alcoholic option, a sparkling water with a squeeze of lemon complements the salad's fresh flavors.

Storage and Reheating Instructions

It's best to enjoy the salad fresh. However, if you have leftovers, store them in an airtight container in the refrigerator for up to one day. Avoid reheating, as the salad is meant to be enjoyed cold.

Nutrition Information

Calories per serving

A serving of Blackberry Spinach Salad contains approximately 150-200 calories, making it a light and healthy option. The exact calorie count can vary based on the amounts of each ingredient used.

Carbohydrates

This salad is relatively low in carbohydrates, with the primary sources being the blackberries and cherry tomatoes. Blackberries contain about 10 grams of carbohydrates per 100 grams, while cherry tomatoes contain about 4 grams of carbohydrates per 100 grams. The total carbohydrate content will vary depending on the exact serving size but is generally considered low.

Fats

The fats in this salad come mainly from the walnuts and feta cheese. Walnuts are an excellent source of healthy fats, including omega-3 fatty acids, which are beneficial for heart health. Feta cheese, while higher in saturated fat, is used sparingly, contributing to the salad's overall flavor without adding excessive fat.

Proteins

Feta cheese and walnuts provide the primary sources of protein in this salad. Feta cheese offers around 4 grams of protein per ounce, and walnuts provide about 4 grams of protein per ounce as well. While not high in protein, this salad can be part of a balanced meal when paired with a protein-rich side.

Vitamins and minerals

Blackberries are a powerhouse of vitamins and minerals, including Vitamin C, Vitamin K, and manganese. Spinach is rich in Vitamin A, Vitamin C, iron, and calcium. Together, these ingredients make the salad a nutritious option that contributes to daily vitamin and mineral intake.

Alergens

The main allergens in this recipe are walnuts and feta cheese. Individuals with nut allergies should omit the walnuts or substitute them with seeds, such as pumpkin or sunflower seeds. Those with dairy allergies can omit the feta cheese or use a dairy-free cheese alternative.

Summary

Overall, the Blackberry Spinach Salad is a nutritious dish that is low in calories and carbohydrates, contains healthy fats, and provides a good mix of vitamins and minerals. It is suitable for those looking to enjoy a light, healthy meal.

Summary

The Blackberry Spinach Salad is a delightful blend of sweet, tart, and savory flavors, making it a perfect choice for a healthy and refreshing meal. With its simple preparation and nutritious ingredients, it's a versatile dish that can be customized to suit various dietary needs and preferences. Whether served as a light lunch or a side dish, this salad is sure to impress with its delicious taste and beautiful presentation.

How did I get this recipe?

I recall the feeling of curiosity that overcame me when I found this recipe for Blackberry Spinach Salad tucked away in an old cookbook that belonged to my mother. As I carefully flipped through the pages, my eyes landed on the vibrant picture of the salad, with its deep purple blackberries contrasting against the bright green spinach leaves. It looked absolutely delicious, and I knew I had to try making it.

I had always been passionate about cooking, and over the years, I had collected a wide array of recipes from various places and people. From my own mother's kitchen to cooking classes I attended in my younger days, I had learned a great deal about the art of cooking. But this recipe for Blackberry Spinach Salad was like nothing I had ever seen before, and I was eager to give it a try.

I set out to gather all the necessary ingredients for the salad, making sure to pick the freshest blackberries and spinach leaves I could find. As I washed and prepared the ingredients, I couldn't help but think back to all the wonderful memories I had of cooking with my mother in her kitchen. She was the one who had instilled in me a love for cooking, and I was grateful for all the knowledge and skills she had passed down to me.

As I began to assemble the salad, tossing the spinach leaves with the blackberries and adding a sprinkling of feta cheese and walnuts, I couldn't help but feel a sense of excitement building within me. The colors and textures of the salad came together beautifully, creating a dish that looked almost too pretty to eat.

But when I took my first bite, I knew that this salad was more than just a feast for the eyes – it was a burst of flavors and textures that danced across my taste buds. The sweetness of the blackberries paired perfectly with the earthy spinach leaves, while the creamy feta cheese added a rich and tangy contrast. And the crunch of the walnuts added a delightful texture that brought the whole dish together.

I couldn't wait to share this new recipe with my family and friends, and so I invited them over for a special dinner where the Blackberry Spinach Salad would be the star of the show. As they sat down at the table and I served them each a generous portion of the salad, I watched with anticipation as they took their first bites.

To my delight, their faces lit up with joy as they savored the flavors of the salad. They couldn't stop raving about how delicious it was, and I felt a swell of pride knowing that I had created something truly special.

From that day on, the Blackberry Spinach Salad became a staple in my recipe collection, a dish that I would make time and time again for family gatherings and special occasions. And each time I made it, I would think back to that moment of curiosity when I first found the recipe, and I would be filled with a sense of gratitude for all the knowledge and skills that had been passed down to me over the years.

Cooking has always been a passion of mine, a way for me to express myself creatively and share my love with others. And the Blackberry Spinach Salad is a perfect example of how a simple recipe can bring so much joy and satisfaction to those who taste it.

As I sit here now, reminiscing about the journey that led me to discover this wonderful recipe, I am filled with a sense of contentment and fulfillment. And I can't help but feel grateful for all the experiences and lessons that have shaped me into the cook I am today.

So if you ever find yourself feeling curious about trying a new recipe, don't hesitate to dive in and give it a try. You never know what wonderful discoveries you might make along the way. And who knows, you might just create a dish as special and delicious as my beloved Blackberry Spinach Salad.