22 June 2008

Spinach Cranberry Salad

Spinach Cranberry Salad
When my daughter "Lil Burnt Toast is here for dinner every Tuesday I plan to spoil her. Last Tuesday we started with this heart healthy and nutrient rich summer salad!!!

Spinach is prolific in the garden this time of the year. If you grew up watching Saturday morning cartoons you probably remember Popeye who made himself super strong by eating spinach. It was believed for years that spinach contained a remarkable amount of iron. This was due to an error in placing a decimal point when calculating essential nutrients in certain foods. But Popeye may have been surprised to learn that by eating spinach he was also protecting himself against osteoporosis, heart disease, colon cancer, arthritis, and other diseases.

The next element in this nutrient rich salad is dried cranberries or Craisins. These are a tasty alternative to dried raisins. Most dried cranberries, particularly those marketed by large-scale manufacturers contain added sugar. If you can dry your own at home all the better, but they will be a little tarter which would marry well with the sweeter dressing of this salad. Dried cranberries do offer a higher count of dietary fiber, about seven grams of dietary fiber per cup. Fresh berries only yield about four grams. They are also considered to have anti-oxidant properties.

The third ingredient for a nutitional punch in this salad is sunflower seeds. In addition to linoleic acid (an essential fatty acid), sunflower seeds are also an excellent source of dietary fiber, protein, Vitamin E, B Vitamins, and minerals such as potassium, magnesium, iron, phosphorus, selenium, calcium and zinc. They are also rich in phytosterils to lower your cholesterol. A handful of sunflower seeds in this salad is very calorie-wise.

ENJOY knowing that this salad not only tastes good but is good for you!!!!

**Spinach Cranberry Salad**


1/4 cup oil
2 tablespoons white wine vinegar (I used apple balsamic)
1/4 cup shallots or garlic
1 tablespoon dijon mustard
1 tablespoon honey
1/4 cup mayonaise

Stir ingredients together.

Large bowl of baby spinach
1 cup dried cranberries
1 cup sunflower seeds (roasted or unroasted)
1/2 red onion, sliced thinly

Add ingredients to bowl of spinach. Toss with dressing.

You might also enjoy these other spinach salads from the More Than Burnt Toast Archives:

Spinach Salad with Strawberries
Greek Spinach Salad
A Very Good Spinach Salad
Spinach and Red Cabbage Salad with Balsamic Vinaigrette

You are reading this post on More Than Burnt Toast at http://morethanburnttoast.blogspot.com. Excerpts and links may be used, provided that full and clear credit is given to the author/owner of More Than Burnt Toast. All rights reserved by Valerie Harrison. Best Blogger Tips


  1. I love spinach salad of all kinds - and this looks absolutely drool-worthy! thanks!

  2. What a fantastic looking and sounding salad. Another must try from your kitchen. Your daughter is a lucky girl indeed.

  3. Ive got a half opened pack of dried cranberries sitting in my larder and I was only thinking earlier today I need to use them up. Now I know what Im going to make! This looks delicious!

  4. Hi sis. I can vouch for your other spinach salads as I have tried some of them. Wish I could get hold of some of those cranberries.

  5. Good info there Val, I enjoyed reading it, but that doesn't take away from the fact that it is a tasty looking salad!

  6. Love dried cranberries in salads, especially with spinach (which I'm eating at least 5 nights a week, now -- an addiction I'm not at all concerned about!). I often add some leftover grilled salmon or chicken to the salad, too, and the cranberries are just a nice flavor bite with the rich fish or meat.

  7. I'm going through such a cranberry thing right now! I used it on our chicken and in our rice last night.

  8. I like the pumpkin seeds in here and indeed, craisins are becoming a pantry staple...this salad is so Canadian, nice one!

  9. Hi Val,
    I wish I can get my hands on fresh cranberries, or at least frozen natural ones. The only ones we get here are the sweeten ones. i stil enjoy them very much as a snack. using them in salads as you suggested here is a great idea.


  10. That salad sounds perfect and healthy as well! Love the addition of sunflower seeds!

  11. Looks fabulous, Val. I just love spinach salads. Too bad my favorite kind is the not-quite-as-healthy hot bacon dressing version. :D I love the apple balsamic vinegar--it sounds so interesting and good!

  12. Yum. Lil Burnt toast. Cute.

  13. You are certainly one a health mission here. I love dried cranberries and toasted sunflower seeds give such a nice crunch to a salad.

  14. All that healthy goodness on a plate! Thanks for all that info on such a yummy looking salad!

  15. A simple and delicious salad!
    I love to sprinkle cranberries on my salad. I never thought to dry my own. Sometimes the Craisins are too sweet, you know? They could get by with less sugar, and they'd still be delicious.

  16. very nice, love the crunchy bits in a green salad

  17. dried cranberries are so fabulous--they belong in everything from baked goods to salads to meat sauces. this looks like a satisfying salad to me!

  18. You can't go wrong with these ingredients!

  19. Oh my this is really a salad I know I'll love - spinach and cranberries are perfect together (healthy is just the plus)!

  20. I absolutely love salads like this! Yumm!

  21. I love your salad Val!!! I still have to try spinachs raw... I always cook them! And I love the combo of ingredients... this one I'm cloning in my kitchen ;-)


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