Name: Mango Salad with Spinach and Blueberries
Prep time: 15 min
Total time: 15 min
Ingredients: 1/4 cup extra virgin olive oil; 2 tablespoons Dijon mustard; 3 tablespoons honey (divided); 1 medium lemon (juice freshly squeezed or more, to taste); freshly ground black pepper (to taste); 6 oz fresh baby spinach; 1 large mango (cored, peeled, and diced); 1 cup blueberries; 1/2 cup walnuts; 1/3 cup Feta cheese (crumbled)

Introduction to Mango Salad with Spinach and Blueberries

When you think of quick meals, fast food might immediately come to mind. However, choosing homemade salads like this refreshing Mango Salad with Spinach and Blueberries offers a wealth of benefits you simply can’t get from a drive-thru. For starters, whipping up this vibrant dish takes just 15 minutes, allowing you to enjoy wholesome ingredients without the unhealthy additives often found in fast food.

Salads are incredibly versatile, letting you mix and match flavors that cater to your taste buds while keeping nutrients high. According to the Harvard School of Public Health, incorporating fruits and vegetables can reduce your risk of chronic diseases, aligning perfectly with our colorful salad featuring nutrient-rich spinach, juicy mangoes, and antioxidant-packed blueberries.

Moreover, a homemade salad allows you to control what goes into your meal, ensuring freshness and flavor every time. It’s a great way to impress friends at summer cookouts or simply treat yourself on a busy weeknight. If you’re looking for an easy yet elegant dish that pleases the palate, this Mango Salad with Spinach and Blueberries is an ideal choice. With quick preparation and delightful flavors, you’ll see why homemade salads reign supreme over fast food.

Ingredients for Mango Salad with Spinach and Blueberries

Essential ingredients for the salad

Creating the perfect Mango Salad with Spinach and Blueberries starts with selecting the right ingredients. Here’s what you’ll need:

6 oz fresh baby spinach: This leafy green not only provides a nutritious base but also pairs beautifully with the sweetness of mango and blueberries.
1 large mango: Look for a ripe, juicy mango for that perfect burst of flavor. Peel, core, and dice it into bite-sized pieces.
1 cup blueberries: Fresh or frozen, these berries add a pop of color and antioxidants to your salad.
½ cup walnuts: They add a delightful crunch. You can also use pecans or almonds if you prefer.
⅓ cup feta cheese: The creamy texture of crumbled feta enhances the overall taste, bringing a savory touch to the dish.

Key ingredients for the dressing

No salad is complete without a vibrant dressing! For the Mango Salad with Spinach and Blueberries, you’ll need:

¼ cup extra virgin olive oil: This forms the base of your dressing, providing a rich flavor.
2 tablespoons Dijon mustard: Adds a tangy kick that beautifully contrasts the sweetness of the fruit.
3 tablespoons honey: This naturally sweetens the dressing, balancing the mustard perfectly.
1 medium lemon: Freshly squeezed lemon juice adds brightness and acidity, elevating the flavors.
Freshly ground black pepper: A light sprinkle enhances the overall flavor profile without overpowering the fresh ingredients.

Gather these essentials, and you’ll be ready to whip up a delicious, refreshing salad perfect for any occasion! For more inspiration on salads, check out this site on healthy eating ideas.

Preparing Mango Salad with Spinach and Blueberries

Creating a delightful Mango Salad with Spinach and Blueberries is not just about tossing ingredients together; it's about layering fresh flavors and textures for a meal that feels light yet satisfying. This recipe can be whipped up in just 15 minutes, making it perfect for those busy weeknights.

Make the salad dressing

Let’s start with the dressing, which is a crucial component of your salad. It adds the perfect zing to the fresh ingredients. In a mason jar, combine:

¼ cup extra virgin olive oil
2 tablespoons Dijon mustard
1 medium lemon (juice freshly squeezed)
1.5 tablespoons honey (you’ll save the remaining honey for the walnuts)
Freshly ground black pepper to taste

Secure the lid tightly and shake it vigorously until the dressing is well-emulsified. Alternatively, whisk it together using a fork until smooth. Remember to taste-test, adjusting with a bit more lemon juice if you prefer a tangier flavor.

Prepare the honey walnuts

Next, let’s elevate those walnuts! These sweet and crunchy morsels add a delightful texture to your Mango Salad with Spinach and Blueberries. In a small bowl, toss together:

½ cup walnuts
The remaining 1.5 tablespoons of honey

Make sure the walnuts are evenly coated. You can toast them lightly in a skillet over medium heat for an added depth of flavor. Just be cautious not to burn them—about 3-5 minutes should do the trick.

Assemble the salad

Now, onto the fun part: assembling your salad! If you’re looking to impress, individual servings work beautifully. Start by arranging about:

6 oz fresh baby spinach (the base of your salad) in each bowl.

Then, artfully add:

1 large mango, diced
1 cup blueberries
The honey walnuts
⅓ cup crumbled feta cheese

Feel free to mix everything in a larger bowl if you want a communal salad experience, but I find individual bowls add a nicer presentation.

Drizzle dressing and season

Once everything is beautifully arranged, it’s time to drizzle on that zesty dressing. Use just enough to lightly coat the salad without overpowering the other flavors. A sprinkle of freshly ground black pepper on top completes the dish.

Serve with flair

Your Mango Salad with Spinach and Blueberries is ready to shine! Serve it with a smile and perhaps a sprig of mint or a slice of lemon on the side for added aesthetic appeal. Not only is this salad pleasing to the eye, but it’s also a fantastic conversation starter at picnics, potlucks, or casual dinners.

Next time you're looking to impress or simply satisfy your hunger with something wholesome, this salad is your go-to! Plus, you could pair it with a refreshing iced tea or sparkling water for a delightful meal experience. Happy cooking!

Variations on Mango Salad with Spinach and Blueberries

Add Protein: Grilled Chicken or Shrimp

Want to elevate your Mango Salad with Spinach and Blueberries into a protein-packed meal? Consider adding grilled chicken or shrimp! Not only do these options complement the tropical flavors, but they also make the salad more filling. Simply grill some marinated chicken breast or shrimp seasoned with a pinch of salt and pepper, slice them up, and add them right on top of your salad for a delicious twist.

Swap Nuts: Pecans or Almonds

If you’re in the mood for a nut change, swapping walnuts for pecans or almonds can offer a delightful crunch. Pecans bring an earthy sweetness that pairs beautifully with the fruit, while slivered almonds add a satisfying crunch and even a hint of nuttiness. Either option is a fantastic way to keep your Mango Salad with Spinach and Blueberries interesting and scrumptious.

Mix and match these variations to find your perfect combo!

Cooking Tips and Notes for Mango Salad with Spinach and Blueberries

When preparing Mango Salad with Spinach and Blueberries, freshness is your best friend! Opt for ripe mangoes; they should feel slightly soft and smell sweet. For an extra flavor punch, chill your salad dressing in advance.

Toast your walnuts for added crunch and a richer taste. If you prefer a little more sweetness, soak your blueberries in warm water with a dash of honey for a few minutes. As you assemble, remember to layer the spinach before the fruit for a beautiful presentation. Lastly, don’t be shy with the dressing—just drizzle and enjoy! For more inspiration on fresh salads, check out this fantastic guide.

Serving suggestions for Mango Salad with Spinach and Blueberries

Ideal occasions for serving the salad

Mango Salad with Spinach and Blueberries is perfect for a variety of occasions, from casual family dinners to festive summer gatherings. It's a showstopper for picnics, brunches, and potlucks, where its bright flavors and vibrant colors will surely impress your friends and family. Imagine the compliments as they dig in! For those busy weeknights, this salad is a quick, nutritious choice that feels indulgent without the fuss.

Pairing suggestions for complementary dishes

To elevate your meal, consider pairing this salad with grilled chicken, turkey bacon, or roasted beef for a satisfying protein boost.

Serve alongside:
Quinoa or couscous for a wholesome grain side
Grilled vegetables for added color and taste
Lightly toasted bread or pita chips for a crunchy contrast

These pairings not only complement the salad's flavors but also create a balanced meal, leaving you feeling energized and satisfied. For more ideas on side dishes and complements, check out EatingWell.

Time Breakdown for Mango Salad with Spinach and Blueberries

Preparation Time

You’ll love how quick this Mango Salad with Spinach and Blueberries comes together! In just 15 minutes of preparation, you’ll have a colorful, nutritious dish ready to impress your family or guests.

Total Time

The total time for this delightful salad remains at a brisk 15 minutes, making it the ideal option for a busy weeknight or a last-minute gathering. Why not whip up this refreshing salad tonight? You won’t regret it!

Whether you’re heading to a picnic or simply looking to enjoy a vibrant meal at home, this recipe unfolds deliciously without demanding too much of your time. For more quick meal ideas, you might want to check out this selection of healthy salads that fit perfectly into a busy lifestyle!

Nutritional Facts for Mango Salad with Spinach and Blueberries

Calories

This vibrant Mango Salad with Spinach and Blueberries packs a delightful punch at just 247 calories per serving. It's a guilt-free option to spruce up your meal plan without compromising on flavor or satisfaction.

Key Vitamins and Minerals

Enjoy not only the taste but also the nutrition! This salad is rich in essential vitamins and minerals:

Vitamin A: Boosts vision and immune health with 3090 IU per serving.
Vitamin C: Supports skin health and the immune system, providing 33 mg.
Calcium: Important for bones, coming in at 93 mg.
Iron: Aids in oxygen transport in the body with 2 mg.

These ingredients make the Mango Salad with Spinach and Blueberries a powerful ally in maintaining a balanced diet. Need another reason to indulge? Check out Healthline for more information on the benefits of fresh fruits and veggies!

FAQs about Mango Salad with Spinach and Blueberries

What can I substitute for feta cheese?

If you're not a fan of feta or if you need a dairy-free option, consider using goat cheese, vegan cheese, or even crumbled firm tofu for protein. These alternatives can provide a similar creamy texture and pair beautifully with the sweetness of mango and blueberries.

How long can I store the salad?

For the best flavor, enjoy your Mango Salad with Spinach and Blueberries fresh. However, if you need to store leftovers, keep them in an airtight container in the fridge for up to 2 days. Just note that the spinach might lose some of its crispness!

Can I make the dressing in advance?

Absolutely! The homemade Lemon Honey Mustard Dressing can be prepared in advance and stored in the fridge for up to a week. Making it ahead of time allows the flavors to meld beautifully, enhancing your salad experience. Just give it a good shake before drizzling over your salad!

Feel free to check out this link for more mango nutrition tips!

Conclusion on Mango Salad with Spinach and Blueberries

In summary, the Mango Salad with Spinach and Blueberries is a delightful fusion of flavors and textures that offers a refreshing burst of health on your plate. With its quick preparation and vibrant ingredients, this salad makes for a perfect addition to any meal. Whether you're entertaining guests or enjoying a casual dinner, this dish is sure to impress! For more delicious salad recipes to try, consider exploring this resource on healthy salads.