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A beautiful, colourful salad, power-packed with bioflavonoid rich berries and dressing, smooth and creamy avocados, and crunchy walnuts. I like plating this one so you can see the lovely array of pigments and texture. For the lettuce, you can use mesclun, tender butter lettuce leaves, or try to chiffonade the romaine (pictured): hold the whole head of lettuce together and, as you would an onion, cut into thin slivers.

Wash thoroughly and spin dry.

Salad Ingredients

  • 6-8 cups washed salad greens
  • 1 cup blueberries (fresh)
  • 1 cup walnuts, tasted (350F oven on a cookie sheet for 5-7 min) or candied (see recipe below)
  • 1 ripe avocado
  • Blueberry Vinaigrette (see recipe below)

Serves 4

Salad Assemby

  1. Divide the greens between plates
  2. Cut avocado into spears and arrange on salad in a circle
  3. Top each with blueberries, and walnuts
  4. Drizzle each with Blueberry Vinaigrette and serve immediately

Blueberry Vinaigrette Ingredients

  • 1 cup blueberries (can be thawed from frozen, or fresh)
  • 1 shallot
  • 1/4 cup extra virgin olive oil
  • 1/4 cup lime juice
  • 3 tbsp balsamic vinegar
  • 1-2 tbsp maple syrup (to taste)
  • 1/2 tsp sea salt
  • Fresh ground black pepper

Vinaigrette Instructions

  1. In a food processor chop shallot and blueberries until pureed
  2. Add vinegar, lime juice, maple syrup, salt, and pepper and process to combine
  3. While the food processor is running, add olive oil in a slow stream through the tube in the top

NOTE: This makes more dressing that you need for this salad. Dressing can be stored in fridge for 10 days. Once refrigerated, this dressing will need to warm up and be whisked back together before serving as olive oil is solid when refrigerated.

Maple Candied Walnuts Ingredients

  • 1 tbsp butter
  • 1/2 tsp cinnamon
  • 2 cups walnuts
  • 1/4 cup maple syrup
  • Ground sea salt

Instructions:

  1. Preheat oven to 375F
  2. Melt butter in a skillet
  3. Add cinnamon and stir for 30 seconds
  4. Add nuts and stir for another 30 seconds
  5. Add maple syrup and turn off heat (stirring) and immediately transfer to a greased, rimmed cookie sheet, spreading into one layer
  6. Bake, stirring a few times with a spatula, until browned, 12 – 15 minutes
  7. Toss in a bowl and let cool

NOTE: These can be stored at room temperature in an airtight container up to one week, longer in the fridge or freezer.


From the Fall issue of Ecoparent Magazine (www.ecoparent.ca)available in hard copy at Chapters/Indigo, Nature’s Fare Markets, Whole Foods, and other independent newsstands and baby stores. Dr. Heidi is a regular food and health contributor to Ecoparent.

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