Strawberry Salad with Spicy Glazed Walnuts

We all know we should eat more salads. The health benefits – like the boost of vitamins, fiber and folic acid – are enticing and it should be common sense to have a salad a day. But somehow it just rarely occurs to me. I want something more substantial.

But this salad is my absolutely favourite! It’s got nice dark lettuce, fresh and dried fruit, and spicy glazed walnuts to break up the sweetness. We used to make it when I worked at the cafe and it sold out by 2 p.m. daily. If you like fruit in your salads, this is the one for you.

If this isn’t your thing, don’t worry!

Making the perfect salad is easy.

• First, pick your lettuce. Darker is better, as it has more nutrients. Some suggestions: mixed greens, baby spinach, romaine, arugula. Just steer clear of iceberg, unless you like eating the nutritional equivalent of cardboard.
• Mix in some vegetables for colour, texture and added nutrients. Traditional salads seem to have it right: tomatoes are big in vitamin C and cancer-fighting lycopene, carrots have beta-carotene, and cucumbers (though mostly water) are a low-calorie way to get your fiber and vitamins C and A. Figure out what textures and tastes you like, then experiment with a similar vegetable.
• Protein, protein, protein! Try grilled salmon, chicken or a vegetarian substitute ike Quorn, fried tofu bits or nuts. I also love adding beans like spiced chickpeas, black beans or steamed edamame. This will help satisfy your hunger and aid muscle growth.
• Add some fat. A little bit of good fat is good for your nutrient absorption and a slew of health benefits. An olive-oil based dressing, some avocado or sliced almonds will do the trick. Adding cheese is also a good way to turn this dish into a full meal.

Strawberry Salad with Spicy Glazed Walnuts

Ingredients:

Mixed greens

handful fresh dill and mint, chopped fine

6-7 large strawberries, washed and dried

1 anjou pear, peeled

1 small carrot

1/4 cup whole walnuts

1/4 cup dried, unsweetened cranberries

2 tbsp honey or agave nectar

1/2 tsp cayenne pepper

Optional: 1/4 cup soft goats cheese

Directions:

Combine the mixed greens and herbs. Wash and spin or pat dry. Thinly slice strawberries and pear lengthwise. Peel and dice carrot.

In a small saucepan over medium, lightly toast walnuts for a few minutes. Spoon over honey and add cayenne pepper. Stir well until nuts are coated and sauce thickens. Allow to cool.

In a large serving bowl, toss the greens, sliced fruit, dried cranberries and carrots. Sprinkle goats cheese and spiced walnuts over top.

To make this vegan, simply omit the cheese and use agave nectar in place of honey.