This week we wanted to share an extremely simple yet delicious salad that not only appeals to grown ups but is always a HUGE hit in our ‘Kids Can Cook’ classes. We made this last week in our most recent class and the kids, ages 6-10 (and their parents) demolished the entire bowl and there was not a morsel left.
So for those of you who have picky salad eaters, this one is a must-try. It’s also a great way to use up your seasonal blueberries which can now be found locally and are readily available everywhere.
Before we share the recipe we wanted to give a quick shout-out to the amazing benefits of blueberries, which are on almost everyone’s “superfood” list. That’s because, in addition to containing their fair share of fiber, vitamin C and vitamin K, they are bursting with powerful antioxidants. In fact, they have one of the highest rankings on something known as ORAC (oxygen radical absorbance capacity), which measures the antioxidant capacity of foods and was developed by the National Institute on Aging in conjunction with the National Institutes of Health.
They also contain a compound known as gallic acid, thought to be one of the most powerful antioxidants of the bunch. In addition to blueberries, gallic acid is also found in walnuts, apples, flax seed. Ahhh – just a few more of our favorite whole foods!
In a nutshell, blueberries can benefit you in SO many amazing ways:
- supporting the cardiovascular system
- protecting the body against oxidative stress
- helping with cognitive function and memory
- improving blood sugar
- anti-cancer properties
Enough said! Here’s the recipe:
The salad itself has only TWO ingredients (almonds are optional), but it’s the simple dressing that brings it to life. We used crispy Romaine for the lettuce but any greens will do.
- 5-6 cups salad greens, chopped
- 1.5 cups blueberries
- 1/4 cup chopped or slivered almonds (optional)
- 1/4 cup extra virgin olive oil
- 1.5 tablespoons lemon juice
- 1 garlic clove, minced
- 1 heaping teaspoon raw honey
- 1/8 teaspoon sea salt
- pepper to taste