Summer Berry Nut Salad

So this salad combination has been my favorite for pretty much ever — I have finally decided to share the recipe with y’all. ; ) I whipped this salad up for a BBQ with friends this weekend and it was a hit!

When you go to a potluck style party, it can be extremely hard to make healthy choices. That’s why it’s great to offer to bring something so you know you will have at least one healthy option to lean back on, like this salad for example! You will get a hefty serving of fruits and veggies, plus some healthy fats from the nuts and seeds that are hidden inside. The best part? You won’t even feel like you’re eating healthy or depriving yourself when you fill your plate with this delicious pile of greens. A special thanks goes out to RF feta cheese for making you feel like you’re even splurging a little bit. ; )

Quick Party Tip: Try your best to fill at least half of your plate with fruits and veggies at your next potluck, and eat these foods first. That will help you control the portion sizes of the other not-so-healthy options, like cheesy potatoes, or other fried, fattening options. By eating the fruits and veggies first, you ensure you get some good nutrition in at the meal and if you get full before you clean your plate, the less healthy options will be left over instead! Don’t be afraid to include some dessert too – it’s pretty unrealistic to tell you not to try those delicious “crack” brownies or decadent almond bars that have been calling your name since you walked in the door. Instead, try to choose just one dessert item to sample and draw the line there, or have a small bite-sized piece of each so you can satisfy your sweet tooth without going overboard.

Just FYI, the following amounts are estimates. Obviously you can add more or less of these toppings depending on your preference and whether you’re making a single serving, or a big ol’ bowl for a group!

This is approximately what I did for the party this weekend:

Ingredients: 

  • 1- 5 oz. container of spring mix (plus a few handfuls from another container to add some more volume)
  • 1/2 – 3/4 cup pumpkin seeds
  • 1/2 – 3/4 cup chopped walnuts
  • 1/2 – 3/4 cup reduced sugar dried cranberries
  • 1.5 cups chopped strawberries
  • 1.5 cup blueberries
  • 1/2 – 3/4 cup reduced fat feta cheese crumbles
  • Balsamic vinaigrette (varies depending on serving size)
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I forgot to add my dressing in the picture, but I usually choose Wishbone Balsamic Vinaigrette – it’s delicious and has 60 calories per 2 tbsp.

*I made all of these a range because I originally did 1/2 cup of most of these items, and then piled them all on top, but once I tossed the salad a lot of the goodies fell to the bottom, so I threw some more on top to make it look pretty again! But it was nice to have more toppings mixed in to ensure everyone gets some fruit and crunch in each bite. 🙂

Instructions: 

  1. Place spring mix in a large salad bowl. Add all other ingredients on top.
  2. Toss salad so all ingredients are evenly distributed throughout.
  3. Keep salad covered under refrigeration until time to serve.
  4. Serve salad with balsamic vinaigrette on the side so as not to make the salad soggy and each person can dress it to their liking.
  5. Enjoy!! 🙂

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This salad would be a perfect side item to bring to your 4th of July party! You’ve got red, white and blue all covered with the fruit and feta cheese! 🙂 I hope to get a few more healthy and yummy 4th of July recipe ideas posted in the next few weeks, so stay tuned!

Have a healthy week friends ❤

Shanna, RD

#wellnessforthewin

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