Mix Berry Salad with Raspberry Vinaigrette

This refreshing seasonal mixed berry and mint salad is not only vibrant, but also bursting with flavor.

The homemade raspberry vinaigrette adds natural sweetness to the salad making it a true Whole30 recipe dish.

This dish can be a go to snack food as well.

Let’s take a look at the awesomeness this recipe dish provides.

Why don’t we start with the blackberries.



Blackberries

blackberriesBlackberries are a bramble fruit within the Rosaceae family. A member of the Rubus genus, there are hundreds of specific varieties of Blackberries.

The name Blackberry is often used as a generic term that refers to a wide range of bush berries that are considered Blackberries. These include loganberries, boysenberries, marionberries and ollalieberries.

You may be surprised though to know, that blackberries are technically not a berry, but rather an aggregate fruit of individual drupes held together by very fine, nearly invisible hairs.

This aggregate fruit the blackberry, is characterized by its color, unique composition and flavor. The berry does not  contain a hollow center, instead they have a solid, edible core.

When ripe, blackberries have a deep inky sheen with purple hues and highlights. They are succulent, soft, and juicy. Their flavor is sweet, slightly tart, with earthy undertones. And because their flavor is sweet and tart, they can be used in both sweet and savory recipes.

blackberry benefitsBlackberries are available year-round with summer being their peak season.

Blackberries are a good source of both vitamins A and C, including iron, and calcium. If you want more fiber in your diet, then be sure to include blackberries.

Blackberries get their The dark purple pigmentation of the blackberry comes from a phytonutrient it contains called anthocyanin, which also has antioxidant properties.

A study published in The American Journal of Clinical Nutrition (2006), scientists reported saying that the antioxidant content of blackberries is far greater than that of other foods, making them one of the top sources for fighting cancer.

The list of top ranking anti-cancer foods also included…..

Walnuts, strawberries, artichokes, cranberries, brewed coffee, raspberries, pecans, blueberries, ground cloves, grape juice, and unsweetened baking chocolate.

Now let’s take a look at the strawberry,

Strawberries

strawberryDespite the popular belief, the strawberry is not actually a berry. Like the blackberry, the strawberry is a accessory aggregate fruit.

The strawberry is part of the rose family and is described as a heart-shaped, brightly red, sweet, and juicy with hardened seed-like achenes dotting the outer skin of the fruit. Each berry has about 200 achenes.

Ripened strawberries have a rich red coloring and are plump and firm to the touch.

There are over 600 varieties of strawberries. And according to Medical News Today, they rank among the top 10 fruits and vegetables for antioxidant content.

A Harvard study found that regular consumption of anthocyanins, a class of flavonoids found in berries, can reduce the risk of a heart attack by 32% in young and middle-aged women.

Other studies have shown that eating strawberries can help to lower homocysteine levels, an amino acid in the blood associated with damaging the inner lining of arteries.

strawberry naturally heart shapedThe fiber and potassium in strawberries also support heart health. In one study, participants who consumed 4,069 milligrams (mg) of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed about 1,000 milligrams of potassium per day.

With the strawberries heart health benefits, maybe that’s why so many times you can find heart shaped strawberries in the bunch.

Strawberries are also a low glycemic index food and high in fiber, which helps to regulate blood sugar and keep it stable by avoiding extreme highs and lows.

One cup of sliced, fresh strawberries contains a wide range of nutrients, including, vitamins A and C, calcium, iron, magnesium, phosphorous, folate, and potassium as we already noted.

Now let’s prepare this delicious Whole30 recipe so you can enjoy not only the great flavors, but also the health benefits.

Mix Berry Salad with Raspberry Vinaigrette
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Note: Chill salad plates prior to preparing this recipe.
Servings Prep Time
4 servings 15 minutes
Cook Time
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Servings Prep Time
4 servings 15 minutes
Cook Time
none
Mix Berry Salad with Raspberry Vinaigrette
BigOven - Save recipe or add to grocery list
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Note: Chill salad plates prior to preparing this recipe.
Servings Prep Time
4 servings 15 minutes
Cook Time
none
Servings Prep Time
4 servings 15 minutes
Cook Time
none
Ingredients
Servings: servings
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Instructions
  1. Add vinegar, raspberries, lemon juice, and olive oil to a food processor and blend until smooth. Add salt and taste. Adjust other flavors to achieve the desired balance. Set aside.
    Mix Berry Salad with Raspberry Vinaigrette 2
  2. Add lettuce, mint, strawberries, blackberries, and toasted almonds to a large bowl and gently toss to combine.
    Mix Berry Salad with Raspberry Vinaigrette
  3. Drizzle with raspberry vinaigrette and serve immediately on chilled salad plates for a refreshing appetizer.
    BerrySalad_noalmonds_vertical
  4. Nutritional information (per serving)* Calories: 123 Protein: 3g Carbohydrates: 13g Dietary Fiber: 7g Fat: 7.6g (1g saturated) *Nutritional information is from HappyForks.com.

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