Strawberry Spinach Salad

By Jessica Swartz May 8, 2023 30 mins read 75 Views

This strawberry spinach salad is a delicious combination of fresh mint, briney cheese, and lemony balsamic. Serve this salad on a sunny day, when the grill will be hot.

The same as my Mediterranean Watermelon Salad recipe, strawberry spinach salad proves that bright, juicy fruit can and should be part of the savory team. You only need feta cheese, fresh herbs and salty feta to make you wonder if strawberries were ever meant for ice cream. They're great on ice-cream too! Don't forget about what they can do for savory dishes!

This salad is a celebration on a plate. This recipe is perfect for the beautiful months, when fresh ingredients can do all the talking. This is our reward for following the seasons.

It's that time of the year where you can have a delicious meal with a lot of color without much effort. I'm here to help! This salad is a great way to add some freshness and healthiness to your meal. It's also a delicious side dish for grilled chicken or broiled salmon.

Table of Contents

Strawberry Spinach salad ingredients
Strawberry Spinach Salad Recipe
Strawberry Spinach Salad: Tips and Tricks
Strawberry Spinach Salad: What to serve with it
Salads that will keep you satisfied all summer
Strawberry Spinach Salad Recipe

Strawberry Spinach Salad

This strawberry feta salad is available all year round. They are at their best in spring and summer. Be patient if you can!

Lemon One whole lemon balances perfectly the sweetness of honey balsamic.
Balsamic Vinegar:With its sweet and tart taste and slightly syrupy texture, balsamic pairs well with strawberries.
HoneyHoney is a great way to balance the vinegar in a dressing and give it lustre. Choose a good quality honey, like our Alfa Honey from Greece.
Seasoning : A healthy pinch of Salt, and Black Pepper will enhance the flavor of a fresh salad.
Extra virgin olive oil:A spicy olive oil like Spanish Hojiblanca will enhance this dish. You can also choose something silky like our Italian Nocellara to bring out the summer's freshness.
Sliced Almonds:Blanched Almonds do not have skin but have the best taste and can be pre-sliced to save time.
Baby spinach - Delicate and slightly sweet, baby spinach is the perfect partner for strawberries. You can choose another tender green if you prefer. A delicious, peppery substitute would be baby arugula.
Strawberries - Choose the reddest strawberry you can, without thick white tops. Fresh strawberries will be brightly colored and fragrant.
Onions: Onions are more pungent and stronger than shallots, so they will compete with the delicate flavors of this salad. You can also use finely chopped red onions if you prefer. It can also be cooled by soaking it in ice-cold water for 10 minutes.
MintMint is a great way to bridge the sweet and savory gap, adding a new element. You can substitute parsley for mint if you don't like it, or leave it out.
FetaIf possible, choose a high quality sheep's-milk feta that has been preserved in brine. Crumble it yourself. Pre-crumbled cheese is only a time saver and can be less flavorful.

How To Make Strawberry Spinach Salad

This simple salad recipe is so easy to make, it requires little or no cooking. You're ready to go! To get ahead, make the dressing the day before you serve. Give it a good whisk, and dress the salad just before serving.

Prepare: Peel and thinly slice two small shallots. To fill 1/4 cup, crumble enough feta. Remove the tops of 1 pound strawberries and thinly slice.
Prepare the dressing. Squeeze one lemon in a small bowl. Whisk together 2 tablespoons balsamic and 1 tablespoon honey. Add a large pinch of black pepper and kosher sea salt (about 3/4 teaspoons each). Continue whisking vigorously as you drizzle extra virgin olive oil. Add oil slowly until you reach the desired consistency. This is usually between 1/4 and 1/3 cup. Continue whisking until the dressing has emulsified. Add more salt or pepper if you like. Put aside for a moment.
Toast almonds in a small pan over medium heat. Add 1 tablespoon extra virgin olive oils. Add 1/2 cup of almonds sliced and continue to cook, stirring regularly. Remove from heat when they are golden brown and fragrant (about 5 minutes). While you are working on the salad, set aside to cool.
Assemble your salad: Add 6 ounces spinach to a large bowl. Add the shallots and mint. Pour the dressing on top of the salad, and mix well. Make sure the dressing is distributed evenly and that the spinach is well-coated.
Serve and finish: Add feta cheese, toasted almonds, and gently toss. Serve with additional feta cheese to your taste.

Tips on Making Strawberry Spinach Salad

With very little effort, this easy salad will add vibrant color and flavor to your table. Here are a few tips on how to make fruits and vegetables stand out.

Wash the strawberries thoroughly. Strawberries attract dirt like magnets. The best strawberries at the farmers' market can be caked with extra dirt. Fill a bowl with cold, running water to clean the strawberries. While removing their tops, give them a bath.
Slice the mint with a sharp knife. The mint is particularly delicate. The leaves bruise easily, losing their vibrant green color and flavor. You can chop mint leaves in many different ways, but a sharp knife is always better. My favorite technique is to stack leaves and roll them up like cigars. Slice the crosswise direction of the cigar with a confident, rocking motion. This will prevent bruising. You can also use kitchen scissors or tear the cigar gently with your fingers.
Taste the dressing using spinach. A leaf is the best way to test for salt in a dressing. Dip a baby leaf of spinach into the dressing, and then take a taste. If the dressing tastes bland, add more salt.
Watch out for the almonds. When you toast nuts too long, the oil can taste bitter. Watch them closely as they toast, and make sure to turn them frequently. Remove them from the heat as soon as they are golden brown.

Photo credits: Mariam Hamdy

What to serve with Strawberry Spinach Salad

The salad is best served as an accompaniment to lighter Mediterranean dishes. Grilled swordfish is a delicious option. I can get through winter by remembering simple summer meals such as strawberry feta and grilled swordfish.

Try Vegetarian Stuffed Peppers with Basil Vinaigrette for a vegetarian meal. It's hard to find a colorful, pretty plate in a restaurant. Grilled Chicken Kabobs are a great option for meat lovers. They're smokey, savory and perfectly balanced with the salad.

Salad recipes to keep you satisfied all summer

Summer Berry Salad with Arugula & Burrata
Mediterranean Watermelon Salad Recipe
Grilled Romaine salad with Corn, Tomatoes and Tahini
Nicoise Salad

Search all Mediterranean Recipes

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Try our Nocellara Italian Extra Virgin Olive Oil!

Cold-extracted from Nocellara olives that are hand-picked. The oil is high in polyphenols and has a mildly spiced finish with aromas of tomatoes and vegetables.

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Strawberry Spinach Salad

This strawberry spinach salad is bursting with flavor. It's topped with crumbled feta and balsamic vinegar. Serve a healthy and fresh salad at your next barbecue or picnic.

Course Salads, Sides, Appetizers

Mediterranean Diet Cuisine

Diet Vegetarian

Prep time ten minute

Cook Time five minute

Total time fifteen minute

Servings

Calories 343 Kcal

Author Suzy Kardsheh

Ingredients

Dressing

1 lemon juiced
2 tablespoons balsamic vinegar
1 tablespoon honey
Kosher Salt
Ground black pepper
1/4 cup extra-virgin olive oil

Salad

1/2 cup sliced almonds
1 tablespoon extra-virgin olive oil
6 ounces baby spinach
1 pound strawberrys thinly sliced and trimmed
2 small sliced shallots
1/2 cup coarsely chopped fresh mint
1/4 cup crumbled feta plus more to your liking

Instructions

Dressing: Combine the honey, balsamic and lemon juice in a small bowl. Add a large pinch of black pepper and kosher sea salt (about 3/4 teaspoons each). Mix well. Continue to whisk vigorously as you drizzle in the extra virgin oil. Add oil slowly until you reach the desired consistency. This is usually between 1/4 cup to 1/3 cup. Continue whisking until the dressing has emulsified. Add more salt or pepper to taste.
To toast the almonds, heat a small pan over medium-high heat and add 1 tablespoon extra virgin olive oil. Add the almonds to the pan and continue to cook them, stirring regularly, for about five minutes, until they are golden brown and fragrant. Set aside the almonds to cool immediately after removing them from the heat.
Combine the strawberries, mint, shallots and spinach in a large bowl. Pour the dressing over the spinach and mix to coat it.
Serve the dish by adding the feta and almonds. Serve with additional feta cheese to your taste.

Notes

Spread them out on a dish to cool if they are getting too toasty. You don't want them to burn in the pan, even if you turn it off.
Strawberries can collect a lot of dirt. Give them a cold-water bath to wash them. Water will reach all nooks and crevices, where seeds are located.
Browse our shop for quality Mediterranean ingredients such as olive oil, honey, jams, and spices.

Nutrition

Calories: 343.1kcal

The Mediterranean Dish first published Strawberry Spinach Salad.

By: Suzy Karadsheh
Title: Strawberry Spinach Salad
Sourced From: www.themediterraneandish.com/strawberry-spinach-salad/
Published Date: Mon, 08 May 2023 14:25:33 +0000

Frequently Asked Questions

What foods are prohibited on the Mediterranean diet?

The Mediterranean diet does not include certain food groups such as processed foods and unhealthy fats. Some foods should be avoided in order to preserve the health benefits. While these foods may be acceptable as part of a healthy diet plan, it is not recommended that you consume them all the time.

Whole-grain bread and starches, such as white bread, sugary cereals, and other highly processed baked goods, are forbidden on a Mediterranean eating plan. These items can quickly be absorbed into your body as sugars, which may cause weight gain. They also lack vitamins and minerals as compared to whole grains like quinoa and millet.

Other forms of sugar fall into this category as well; limit your intake of sweetened drinks - including soda, tea with added sugars, and juices - as these won't support weight management or healthy nutrient profiles.

In Mediterranean-style meals, it is important to exclude red meats from any meal plans. Red meats as well as processed meats are high in saturated fats. This raises the risk of heart disease and other metabolic syndrome-related illnesses. Due to the association of nitrates with cell damage responses within the cells, processed lunchmeats may raise cancer risk. Dairy products should not also be consumed frequently as some cheeses contain significant amounts of saturatedfats. However, feta and skimmed milk are better options than heavy cream and creme fraiche alternatives.

According to nutrition professionals, fish should not exceed three times per weekly.

Is the Mediterranean diet too expensive?

The Mediterranean diet is typically inexpensive and has easily available ingredients. Many of the staple foods can be found at local supermarkets or farmers' markets. Shopping for organic, high-quality products, or special items, such as extra virgin oil, can be more costly. You need to plan your meals according to your budget. You can also save money by using leftovers and bulk freezing food items such as fish and grains.

What are some of the principles that underlie the Mediterranean diet?

Mediterranean diet is a lifestyle choice that focuses on healthy and nutritious foods and regular physical activity. The Mediterranean diet emphasizes whole foods, fruits, vegetables and legumes. It also includes moderate amounts of dairy products and meats. Red wine should be enjoyed in moderation. These are the basic principles of the Mediterranean diet:

Eat mostly plant-based foods such as fruits, vegetables, legumes, cereals, beans, seeds, and yogurt.
It is better to choose fresh ingredients than pre-packaged, processed foods whenever possible.
To enhance the flavor of your meals, add herbs to replace salt.
Take a walk after dinner to get in some exercise, or sign up for an exercise class.
Enjoy meals with your family and friends, and enjoy the pleasure of sharing food.
You can practice mindful eating by paying more attention to the textures, flavors, and smells in your food. This will allow you to know when you feel full and satisfied.

Is milk OK on the Mediterranean diet?

Yes, milk can be consumed on the Mediterranean diet. Low-fat yogurts, cheese, and dairy products are essential to this diet. They contain calcium and other key nutrients. You should include milk in your daily diet, as well as other drinks like tea and coffee. If you prefer, it can be used to make smoothies and oatmeal. To promote sustainable farming, choose organic milk whenever possible. For a healthy start to your day, add milk to breakfast options such as avocado toast or smoothie bowls.

Statistics

Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)

External Links

How To

How to live a Mediterranean lifestyle for a healthier life

The Mediterranean Diet is an eating pattern inspired by the traditional cuisines of countries along the Mediterranean Sea. It emphasizes healthy fats, whole grains, legumes, and fresh fruits and vegetables - emphasizing on intake of large amounts of olive oil and fish, along with moderate consumption of eggs, white meat, dairy products, and red wine in moderation. This diet emphasizes the consumption of plant-based food such as legumes, nuts and seeds, which are packed with vital nutrients like vitamins, minerals and plant proteins. These foods also have anti-inflammatory benefits that are well known.

The Mediterranean diet has many health benefits. It can help you live longer and have better quality of life. Evidence suggests that there may be beneficial effects on weight control and prevention of cardiovascular disease. The lifestyle encourages eating habits that include socializing around meals, which can help to minimize cravings at odd times of the day. The health benefits of this lifestyle are further enhanced by increasing your level of moderately vigorous activity, such as walking or biking all day and taking the stairs to work instead of the elevator.

Eat more fruits and vegetables as sides and snacks to adopt a Mediterranean-style diet. Whole-grain alternatives to refined grains include brown rice and quinoa as well as oats and barley. Include more nuts, fish, beans and other protein-rich foods in your diet. Olive oil can be used as your main cooking fat. Use herbs and spices instead of salt to season food. You should consume moderate amounts of milk, yogurt, and cheese. Finally, enjoy a glass red wine occasionally to complete your Mediterranean diet experience.

Changes to your daily meal plan will take time and effort. Still, several tips can simplify transitioning into a healthier lifestyle using this type of diet: Firstly, start swapping high-calorie snacks such as chips for nutrient-dense vegetables even if you consume them as appetizers before meals or during exchanges between traditional courses. Furthermore, learn how to increase variety in your diet, as this will help add interest from spices or different sources derived from nuts, fruits, and vegetables, so you don't get bored of any same ingredients. Last but not least, integrate grains, legumes, and high-fiber items that can help enhance satiety after meals.

Mediterranean cuisine encourages you enjoy food and to cook with a healthy approach. Small changes can be made to gradually increase your intakes of whole foods and plant-based food ingredients, resulting in a healthier diet. This dietary approach can offer health benefits that include a longer lifespan and better overall quality of living.