recipe

July 24, 2018

Blueberry, Beets & Balsamic Salad Recipe

Blueberries

July is National Blueberry Month. I am writing this post from Ely, Minnesota where the wild blueberries are quickly ripening from green to blue. Ely, the land of cold and snow, with its abundant glacial rock formations is the perfect climate for sweet, wild blueberries. Every July, Ely has the Blueberry Festival where it beckons visitors from all over the country to partake in the Ely blueberries through locally made pies, artisan jams and jellies and even blueberry soap.

Did you know that 90% of the world’s blueberries grow in the United States? Blueberry bushes can crop up anywhere with a sunny spot that drains well and has relatively acidic soil. Thirty-eight of our 50 states support commercial blueberry farms, with 10 states accounting for much of the industrial production including California, Florida, Georgia, Indiana, Michigan, Mississippi, New Jersey, North Carolina, Oregon, and Washington. The nationally, famous Maine blueberry represents 10% of blueberry production.

You may have heard that kale, salmon and chia seeds are designated “super foods,” but so are blueberries. While there is no official scientific definition of a “super food,” it is generally accepted that super foods contain high levels of vitamins and minerals. Super foods can also be a source of antioxidants, substances that shield our bodies from cell damage and help prevent disease. Blueberries are full of antioxidants. Antioxidant-rich foods such as blueberries are said to have the benefits of combating aging, cancer, high cholesterol and supporting heart health.

So how many blueberries should you eat a day to experience all these fantastic superfood benefits? As little as a cup of fresh blueberries delivers the 8000-11,000 antioxidant units adults need per day. Dried blueberry pills are available as supplements, but I would rather eat them by the handful or add some of these delicious berries to my chia seed pudding for a Super Food snack.

My favorite recipe is a blueberry, beet and balsamic salad. It’s fresh, a little sweet and full of superfoods.

Blueberry and beet salad

Blueberry, Beets & Balsamic Salad Recipe

Blueberries are synonymous with summer, and are a great little pop of sweetness on a salad. The beets and balsamic tie it all together.

Ingredients

Salad

  • 5 oz spinach or spring mix
  • 1 pint blueberries
  • 1 c crumbled feta cheese
  • 1 c walnuts
  • 2 roasted beets cut into small bite size portions (canned beets are fine)

Dressing

  • ½ c blueberries (mashed or muddled)
  • ¼ c balsamic vinegar
  • 2 tbsp honey (Maple Syrup if you want to make the dressing Vegan)
  • Pinch of salt
  • Pinch of pepper
  • Lemon juice
  • ¼ c of fruity olive oil

Instructions

  1. Shake all these items in a mason jar or alternately blend in a blender.
  2. To make the salad, lay the greens on a pretty platter or beautiful serving dish and arrange the blueberries and beets in on top in rows or nests.
  3. Top with feta cheese and walnuts.
  4. Drizzle with dressing.
Enjoy!

Check out all my salad recipes here.

Blueberry, Beets & Balsamic Salad Recipe

SALAD INGREDIENTS

  • 5 oz spinach or Spring Mix
  • 1 pint blueberries
  • 1 c crumbled feta cheese
  • 1 c walnuts
  • 2 roasted beets cut into small bite size portions (canned beets are fine)

DRESSING INGREDIENTS

  • ½ c blueberries (mashed or muddled)
  • ¼ c balsamic vinegar
  • 2 tbsp honey (Maple Syrup if you want to make the dressing Vegan)
  • Pinch of salt
  • Pinch of pepper
  • Lemon juice
  • ¼ cup of fruity olive oil

INSTRUCTIONS

  1. Shake all these items in a mason jar or alternately blend in a blender.
  2. To make the salad, lay the greens on a pretty platter or beautiful serving dish and arrange the blueberries and beets in on top in rows or nests.
  3. Top with feta cheese and walnuts.
  4. Drizzle with dressing.

Check out all my recipes here.

Skip to Recipe