Рецепт Healthy salads: Salmon, Fresh Blueberries and Lemon Salad with Chive Vinaigrette
Healthy salads: Salmon, Fresh Blueberries and Lemon Salad with Chive Vinaigrette
I don’t know about you, but after a holiday season of turkey, pork roast and roast beef, I’m looking forward to eating something lighter and healthier. One way to do that is by eating salads and fruits even though it’s winter time. Luckily, we can get fresh fruit like kiwi and blueberries from Chile, where it’s summer time during our winter time.
Why fresh blueberries?
While I like to eat locally as much as possible, I can’t resist the temptation of blueberries. They’re surprisingly affordable, too, when you buy them at Costco or Sam’s Club.
Everyone loves fresh blueberries, especially kids, which is great since a half-cup of blueberries packs plenty of fiber, vitamin C, potassium and antioxidants into only 40 calories.
According to the Chilean Fresh Food Association, did you know that?
Blueberries contain a natural chemical found in laboratory studies to prevent colon cancer.
Blueberries contain more disease-fighting antioxidants than red wine or green tea.
Half a cup of blueberries a day may help improve brain function plus help prevent Alzheimer’s and dementia according to independent university studies.
Blueberries not only lower risk of heart disease and cancer, they are anti-inflammatory.
Some scientific evidence suggests that blueberries may be beneficial for the skin. New skin care treatments include blueberry extracts to help revitalize the skin and hasten healing.
Blueberries provide the same bacteria fighters as cranberries to help guard against urinary tract infections.
Blueberries are considered a “super food” by leading nutrition and medical experts and a recommended diet staple for health, skin care and longevity.
Healthy blueberry recipes
The next time I go to Costco, I’ll pick up some fresh Chilean blueberries, a salmon fillet to grill, and some lettuce greens and make this fabulous recipe from Chilean Fresh Food Association. (This salad recipe would also work with canned salmon or even canned tuna.)
You can find more recipes for blueberries and other Chilean winter fruit at www.chileanfruitonline.com.
Salmon, Fresh Blueberries and Lemon Salad with Chive Vinaigrette
Recipe courtesy of the Chilean Fresh Food Association
Ingredients
- 8 cups salad greens, in small pieces
- 1 pound salmon fillet, poached, baked or grilled
- 1 1/2 cups fresh blueberries
- lemon zest to garnish
- 2 tablespoons fresh lemon juice
- 1/2 cup olive oil
- 2 tablespoons white wine vinegar
- salt and pepper to taste
- 1 tablespoon fresh chives
Directions
Divide salad greens on four salad plates.
Tear salmon into medium pieces and arrange on greens.
Sprinkle on blueberries and top with lemon zest.
In a jar with a lid, combine lemon juice, olive oil, white wine vinegar, salt and pepper, and chives. Shake well.
Serve salads chilled with the dressing alongside.
Prep Time: 20 Minutes
Total Time: 20 Minutes
Servings: 4 main servings
Calories: 493
Calories from Fat: 315
Total Fat: 35 g
Saturated fat: 5 g
Unsaturated fat: 30 g
Sodium: 212 mg
Fiber: 4 mg
Protein: 31 g
Cholesterol: 64 mg
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Picture courtesy of the Chilean Fresh Fruit Association Media Center. Copyright © 2010.