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Cranberry Spinach Salad with Avocado

July 14, 2014

I’ve recently teamed up with the Cranberry Institute, as a Cranberry Bog Blogger! The goal is to support and promote the science behind cranberries, as well as give people interesting facts, tips and nutritious recipes made with the North American cranberry.  

As a Cranberry Bog Blogger, I’m sent quarterly research updates, cranberry tips and seasonal recipes, and cranberries!

For this Bog Blogger box, I was mailed a package of dried cranberries, Dijon mustard, sea salt, and cracked black pepper, and was encouraged to use my goodies to make this Cranberry Spinach Salad with Avocado.  It came out fantastic!

Cranberry Salad 10

 But first, let’s learn about cranberries! Did you know…

  •  Scientists have shown that flavonoids give fruits, like cranberries, and vegetables most of their antioxidant properties and that a flavonoid-rich diet may reduce the risk of cardiovascular disease.
  • Drinking 8–16 oz. of 27% original, low- or no-calorie cranberry juice cocktail each day is recommended to maintain urinary tract health and prevent urinary tract infections.
  • Dried cranberries are a good source of fiber with 2.3 grams per 40 gram serving (10% of the Daily Value)!
  • One-quarter cup of dried cranberries is equal to ½ cup of fruit, according to MyPlate.

Try adding the following to your favorite greens for a fresh summer salad worthy of any barbecue or picnic.

  • Dried cranberries, garbanzo beans and carrots
  • Dried cranberries, orange slices and chopped broccoli
  • Dried cranberries, cucumbers and feta cheese
  • Dried cranberries, green peppers and black beans
  • Dried cranberries, black beans and corn kernels
  • Dried cranberries, chopped pears and celery

  Cranberry Salad 8

The dressing is a tangy blend of dried cranberries, cranberry juice, white wine vinegar, and Dijon mustard. Serve with a slice of warm French baguette and you’ve got yourself a light summer dinner!

Here’s the recipe for this refreshing salad!

Cranberry Spinach Salad with Avocados
2014-07-13 22:02:34
Yields 4
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Ingredients
  1. 4 Tbsp. cranberry juice
  2. 2 Tbsp. dried cranberries
  3. 2 Tbsp. white wine vinegar or rice vinegar
  4. 2 tsp. Dijon mustard
  5. 6 Tbsp. canola oil
  6. Salt and pepper, to taste
  7. 3 1/3 cups fresh spinach leaves
  8. 1 small head of frisée lettuce
  9. 1 ripe avocado, peeled, pitted and sliced
  10. 1 small red onion, thinly sliced
Instructions
  1. Place cranberry juice and dried cranberries in a small pot and bring to a boil. Remove from heat and allow to cool. Stir in vinegar and Dijon mustard. Gradually whisk in canola oil so the mixture becomes a dressing. Season with salt and pepper, to taste.
  2. Rinse spinach and frisée; spin dry. Remove thick stems and cut larger leaves into bite-size pieces. Add avocado and onion slices.
  3. Gently toss salad ingredients with the dressing and serve.
Notes
  1. If preparing in advance, sprinkle avocado slices with lemon juice to prevent discoloration. Mix the salad ingredients with the dressing just before serving to keep the leaves fresh and crisp.
By The Cranberry Institute
Zen & Spice https://zenandspice.com/

namaste

Emily Weeks, RDN, LD
Emily Weeks, RDN, LD

Hi! I’m Emily, Registered Dietitian Nutritionist and self-taught intuitive chef. I firmly believe that cooking is the simplest and most important step we can take to improve our minds and bodies and build healthier communities. Join me and let’s bring food back to the kitchen!

Filed Under: Uncategorized Tagged With: Avocado, cranberries, dietitian, healthy living blog, healthy recipes, healthy salad, nutrition blog, registered dietitian, salad, spinach, zen and spice

Reader Interactions

Comments

  1. genevieve @ gratitude & greens says

    July 14, 2014 at 10:46 am

    Mmm, I love adding dried fruit to dishes. It adds great taste and texture! I feel like cranberries are always very popular around holiday season, but become a little forgotten during the rest of the year. Yay for more cranberries!

    • Zen & Spice says

      July 14, 2014 at 1:49 pm

      Yes, cranberries can actually be pretty refreshing even in the hot 102 degree Texas weather lol!

  2. Leslie @ With Love, Leslie says

    July 14, 2014 at 1:40 pm

    Yum!! That salad looks incredible. I’m at the point in the summer where all I am ever craving are huge salads. I’m always looking for new ways to change up my salads. When can I come over to sample this one? ;)

    • Zen & Spice says

      July 14, 2014 at 1:50 pm

      Big salads are def the way to go to cool down when it’s so hot outside. Try adding cranberries to your next salad, its delicious!

  3. Melissa @ Completely Eclipsed says

    July 14, 2014 at 8:18 pm

    Sounds yummy! I love avocados and dried cranberries.

    • Zen & Spice says

      July 14, 2014 at 8:41 pm

      It is a great combo! Sweet and savory.

  4. Joanne says

    July 15, 2014 at 6:37 am

    How cool! I love cranberries but admittedly don’t think about them much during the summer. I really should start incorporating them into my summer salads more!

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    July 27, 2014 at 6:15 pm

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Meet Emily

I'm Emily Weeks, Registered Dietitian Nutritionist. I believe the path to a nourished, happy life is to develop a healthy relationship with food, our minds and our bodies.

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    • Kindred Table: Intuitive Eating for Families
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    • Mindfulness
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