Food

Blueberry and Grilled Pineapple Green Salad with Poppyseed dressing

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Blueberries and fresh greens are abundant during the summer months, therefore, why not combine them into a salad? Crunchy greens, sweet blueberries, warm pineapple and a citrus dressing are a perfect compliment to any meal. Top the salad with almond slivers for extra flavor.

Experiment with a variety of greens: spinach, leaf lettuce, arugula and baby kale. Purchase fresh produce from your local farmers to get the freshest foods and to support your community economy.

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Blueberry and grilled pineapple green salad with citrus poppyseed dressing

Pineapple Health Benefits:

  • Immunity – Just one 3 1/2″ x 3/4″ ring provides 67% of the Vitamin C daily allowance. Vitamin C aids in white blood cell production, a key immune system element.
  • Inflammation – Rich in bromelain, an enzyme that reduces swelling and pain due to inflammation or injury.
  • Digestion – Fiber, water and bromelain content support a healthy digestive tract.
  • Strong bones – Vitamin C is an essential nutrient for bone health
  • Heart health – Potassium and magnesium help control blood pressure

Nutrition in 1 pineapple slice (3 1/2″ x 3/4″):

  • 42 calories
  • Carbohydrates – 11 g
  • Fiber – 1.2 g (4% RDI)
  • Protein – .5 g
  • Vitamin C – 67% RDI
  • Vitamin B6 – 5% RDI
  • Potassium – 2%
  • Magnesium – 2%

Note – RDI = Recommended Daily Intake

Benefits of blueberries:

  • Low calorie, high nutrition food – Blueberries are made of 85% water, therefore are a filling and hydrating fruit.
  • Antioxidant – Flavonoids, the type of antioxidant in blueberries, fight unstable molecules that cause cell damage and disease in the body.
  • Immunity – Vitamin C and antioxidants improve immune system function

Nutrition in 1/4 cup blueberries:

  • 21 calories
  • Carbohydrates – 5 1/4 g
  • Fiber – > 1g
  • Protein – > 1g
  • Vitamin C – 6% RDI

Blueberry and Grilled Pineapple Green Salad with Citrus Poppyseed Dressing

Course Main Course, Salad
Cuisine American
Servings 4
Calories 171 kcal

Equipment

  • Grill and grill basket

Ingredients
  

  • 6 cups Leafy greens such as spinach, arugula, baby kale, leaf lettuce
  • 1 28oz Pineapple rings fresh
  • ½ cup Spring onion slices
  • 1 cup Blueberries fresh
  • ½ cup Olive oil light
  • ½ cup Orange juice fresh or bottled
  • 1 ½ teas Dijon mustard
  • ½ teas Salt natural, not iodized
  • 1 teas Poppyseeds
  • ¼ Optional: almond slices

Instructions
 

  • Preheat grill to 350° and organize the salad ingredients
  • Plate the leafy greens: 1 ½ cups per serving (4 total)
  • Divide the onion slices and blueberries equally between the 4 plates
  • In a bottle, such as a mason jar or a bowl, combine the oil, oj, mustard, salt, and poppyseeds and whisk until well combined
  • Spread the pineapple rings evenly in the grill basket. You may use foil lightly sprayed with olive oil as an alternative.
  • Grill the pineapple rings approximately 3 minutes, then flip each piece and return to the grill for another 2 minutes or until golden yellow with brown grill marks.
  • Place 2-3 pineapple rings on each salad. Drizzle with 2-3 tablespoons of the blended dressing. Reserve extra dressing for other salads.
  • Optional: top with sliced almonds

Notes

1 cup of the salad dressing = 16 tablespoons; 1 tablespoon = 16.5 calories
Recipe courtesy of: spacebetweenblog.com
 
Keyword blueberry, citrus, leafy greens, pineapple, poppyseed, salad, vegan, vegetarian

God-loving, healthy lifestyle enthusiast, mother of 4, animal obsessed and married to my best friend. Life is good!

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