Are you looking for healthy and tasty recipes at the same time? Then the green salad with red fruits that we show below is what you need! In addition to being a showy, striking and colorful dish, it is loaded with vitamins, antioxidant, depurative, diuretic and fiber properties, thanks to both the green leafy vegetables that make it up and the selected red fruits. However, you should know that you can change the ingredients and adapt the red fruit salad with cheese to your liking, since we also indicate other products we recommend for this incredible fresh salad recipe.
Keep reading, discover how to make a green salad with red fruits and let yourself be carried away by its combination of aromas and flavors.
Ingredients to make Green Salad with Red Fruits:
• 1 handful of arugula
• 1 handful of Canons
• 4 lettuce leaves
• 6 fresh strawberries
• 1 handful of fresh blueberries
• 1 piece of blue cheese
• Chopped almonds (optional)
• Raisins (optional)
How to make Green Salad with Red Fruits:
To prepare this delicious and healthy green salad with red fruits, the first thing we must do is select both the vegetables and the fruits. Thus, although we show our list, you can modify the list and add or remove the ingredients that you consider. The important thing here is to opt for green leafy vegetables loaded with nutrients and vitamins, such as those indicated in our proposal, spinach, Swiss chard or cabbage. As for red fruits, we recommend opting for those that contain the least amount of sugar possible, which is why we have ruled out cherries.
Once we have everything ready, we proceed to wash and disinfect both the vegetables and the fruit so that the green salad with red fruits is completely free of contaminating agents such as bacteria. To do this, we pass the green leaves through clean water, place them in a container, cover them with water and add vinegar. The ratio is one glass of vinegar per liter of water. Separately, we wash the fruits rubbing them well with our fingers, leave them in another container, and add water to cover and, this time, a teaspoon of baking soda. Let stand for about 10 minutes.
When the fruits and vegetables are well disinfected, we drain them and begin to assemble the salad. We take a source and add a bed of green leaves, which in our case is made up of arugula, lamb’s lettuce and chopped lettuce.
On the green salad we begin to distribute the fruit, placing first the blueberries and then the strawberries. We can leave the strawberries whole or chop them to our liking. Once this is done, optionally, we can add raisins and sprinkle little chopped almonds, an ingredient that will give the green salad with red fruits a crunchy touch, extra vitamins such as E, minerals and vegetable proteins.
Finally, we chop the blue cheese and place it all over the salad. In this way, the result will be a spectacular red fruit and cheese salad, ideal for any occasion and perfect for maintenance diets. Of course, if you want to include the green salad with red fruits in a diet to lose weight, it is essential to remove the raisins from the recipe and the blue cheese, since the caloric intake of both ingredients is very high (300 calories per 100 grams of raisins, and 350 calories per 100 grams of cheese).
And to finish off the green salad with red fruits, we recommend adding a dash of raspberry vinegar, homemade raspberry coulis or, alternatively, Modena vinegar. Since we know that these products increase the total calories of the salad, if you follow a diet to lose weight and prefer to opt for another dressing, we recommend apple cider vinegar, with a much lower caloric intake (around 20 calories per 100 ml of vinegar).
Calories in green salad with red berries
So that you can get a better idea of the approximate number of calories that the red fruit and cheese salad offers, below we break down each of its ingredients and show the number of calories that each one of them has per 100 grams of product:
• Arugula: around 20 calories.
• Canons: around 20 calories.
• Lettuce: 15-20 calories, depending on the type.
• Strawberry: around 30 calories.
• Blueberries: around 45 calories
• Blue cheese: about 350 calories
• Raisins: around 300 calories.
• Natural almonds: around 580 calories.
Now that you have the approximate calories of each of the ingredients that make up our red fruit and cheese salad, it will be much easier for you to adapt it to your diet and eliminate those products that are not suitable for you. As we mentioned, to prepare a recipe to lose weight you must remove both the raisins and the blue cheese, the almond remains at your choice, since the amount used is so small that you can balance it with another of the meals of the day.
On the other hand, remember that a healthy and balanced diet should always be accompanied by exercise adapted to our needs.
