The superfood for June 2023 is berries. While they run a bit small in size compared to other superfoods, berries are regarded as some of the healthiest foods you can eat due to their impressive nutritive profile. Berries are a great source of key nutrients like vitamin C, iron, fiber and antioxidants — small compounds that help fight free radicals there are believed to be the underlying cause for cancer and other diseases. In fact, berries such as elderberries, black currants, and blueberries have more antioxidants than 40 other common fruits and vegetables tested.
Most berries are low in carbohydrates, making them great for those with insulin sensitivity and can help regulate blood sugar. Additionally, anti-inflammatory properties found in strawberries, blackberries, blueberries and cranberries can help combat the chronic inflammation associated with diseases like diabetes, heart disease and obesity. With summer on the horizon, this refreshing Very Berry Summer Salad, complete with a creamy balsamic vinaigrette, is the perfect dish to showcase both the health benefits and versatility of this superfood.
Ingredients
- 1 cup mixed greens (baby kale, baby spinach, arugula)
- ½ cup strawberries (halved or sliced)
- ½ cup blackberries
- ½ cup raspberries
- 2 Tbsp red onion, diced
- 2 Tbsp + 1 tsp extra virgin olive oil
- 1 tsp lemon juice
- ¼ cup blue cheese crumbles
- 2 Tbsp cashews (crushed, toasted)
- 1 ½ tbsp balsamic vinegar
- ½ cup plain Greek yogurt
- ¼ tsp honey
- ¼ tsp Dijon mustard
- 1 Tbsp shallot, minced
- ½ garlic clove, minced
- 1 pinch salt and pepper (to taste)
Directions
- Wash mixed greens and massage them with 1 tsp of olive oil and 1 tsp lemon juice.
- Add red onion, mixed berries and arrange blue cheese crumbles and toasted cashew pieces on top.
- Combine balsamic vinegar, Greek yogurt, honey, Dijon mustard, minced shallot and garlic into a bowl to mix manually or add to a blender. If dressing is too viscous, add water to dressing until desired consistency is achieved.
- Toss salad with dressing and serve immediately or keep dressing on the side for later serving.