Light, refreshing, and nutritious salads are at their best in the summer when fresh produce is at its peak. The kiwi spinach summer salad, or kivili ispanakl yaz salatas in Turkish, is one option. Strawberry, feta cheese, toasted pecans, and a homemade raspberry poppyseed dressing round out the sweet and sour flavor of kiwi and the crisp, soft texture of spinach in this salad. This salad is not only tasty, but also nutritious and simple to make. This article will discuss the salad’s ingredients, how to make it, its health advantages, how to serve it, its nutritional value, and why you should pick it over others.
Ingredients and Preparation
To make this salad, you will need the following ingredients:
- Four cups of organic baby spinach leaves.
- 4 kiwis
- Walnuts, chopped, half a cup
- Feta cheese, crumbled, one cup
- 4 optional finger limes
- Vinegar, white balsamic, 1/2 cup
- 1/2 gallon of olive oil
- 1/2 tsp. sugar
- 1/2 a cup of salt 1 teaspoon of pepper
- 2 chopped green onions
- Toasted sesame seeds, 2 teaspoons
- Poppy seeds, one tablespoon
- 2 quarts of fresh strawberries, sliced in half
The preparation is simple and quick. Here are the steps:
- Roast the nuts at 350 degrees Fahrenheit until they are golden and fragrant, which should take approximately 10 minutes if you stir them frequently.
- After washing and drying the spinach leaves, place them in a large salad bowl.
- Peel and cut the kiwis into quarters to get them ready. They should be used to cook the spinach.
- Finger limes can be used to make citrus pearls by simply squeezing them after being cut in half. This is going to be a huge bonus for the salad in terms of taste and texture. You can omit this step if finger limes aren’t available.
- To make the dressing, put all of the ingredients in a small bowl and whisk them together until uniform: vinegar, oil, salt, pepper, green onions, sesame seeds, and poppy seeds. We have brought you the salad dressing.
Feta cheese and toasted pecans would be great additions to the salad. - Serve the salad with the strawberries sprinkled on top or on the side.
- Salad can be eaten immediately or stored in the fridge for later.
Health Benefits and Drawbacks
Vitamins, minerals, antioxidants, and fiber are all abundant in this salad, making it a healthy choice. Among these advantages are:
Prebiotics included in this aid intestinal health by feeding the probiotics already present. The immune system is bolstered, gas is reduced, and constipation is avoided.
Collagen synthesis, wound healing, iron absorption, and skin health are all improved by a higher vitamin C intake, which you get from this. One dish of this salad contains more vitamin C than a whole day’s worth of oranges since kiwi has more vitamin C than oranges.
It’s a good source of vitamin E, a potent antioxidant that keeps your cells safe from damage caused by free radicals and inflammation. Since vitamin E dilates blood vessels and stops blood from clotting, it also benefits cardiovascular health.
In particular, it provides the mineral potassium, which has a role in controlling blood pressure, fluid balance, and nerve function. The risk of stroke and heart disease can be reduced thanks to potassium’s ability to offset the effects of sodium.
It provides vitamin K, a substance essential for healthy blood clotting and the prevention of excessive bleeding. Bone density and protection against osteoporosis are two additional benefits of vitamin K.
Antioxidants like lutein, zeaxanthin, anthocyanins, and flavonoids are present to help rid the body of harmful free radicals. Your eyes, brain, and skin can all benefit from these antioxidants.
Drawbacks
Some people, especially those with allergies to kiwi or any of the other components in the salad, may experience adverse responses to this dish. Itching, swelling, hives, and trouble breathing are all possible symptoms. Avoid this salad or talk to your doctor if you have allergies to any of the ingredients.
Some blood pressure and anticoagulant drugs may have an adverse reaction to it. For those on anticoagulants like warfarin, vitamin K-rich foods like spinach and feta cheese should be consumed with caution. High-potassium foods, such as kiwi and strawberries, may impact potassium levels, so those using blood pressure drugs or diuretics should keep an eye on their potassium intake. If you are currently on any drugs, you should talk to your doctor before making any dietary changes.
If you utilize non-organic ingredients, it could be contaminated with harmful chemicals. You can lessen your body’s exposure to these toxins by washing and peeling your produce or by purchasing organic options.
How to Serve Kiwi Spinach Summer Salad – Kivili Ispanaklı Yaz Salatası Recipe?
This salad can be used in a variety of contexts. Some examples of possible service include:
- Use it as a complement to grilled seafood, poultry, or meat. The salad will brighten up your meal and go well with the protein.
- For a slender lunch or supper’s centerpiece. You can make the salad even heartier by including more protein sources like boiled eggs, chickpeas, or tofu.
- As a sweet treat, either as a snack or a dessert. The sweet and refreshing salad is great on its own, but it also pairs well with dairy products like yogurt and ice cream.
Nutrition and Vitamins
This salad is a healthy option because it contains a wide range of vitamins and minerals in a single serving. Based on the ingredients and proportions stated above, here is the estimated nutritional information for one cup of this salad:
- 113 calories
- Calories: 6; Fat: 1 (g)
- Cholesterol level: 0%
- What Is the Sodium Content? 76mg
- Fiber: 3 g; sugars: 10 g; total carbs: 15 g
- Value of protein: 2 g
The salad also provides the following percentages of the daily values (DV) for some vitamins and minerals, based on a 2,000-calorie diet:
- Protein: 56%
- Ascorbic acid (108%)
- 5% Vitamin E
- 121% Vitamin K
- Vitamin D: 2%
- Iron: 6%
- 7% Potassium
Why to Choose Kiwi Spinach Summer Salad – Kivili Ispanaklı Yaz Salatası Recipe?
This salad is the best option because it is:
The salad has the right amount of sweet and sour to satiate your hunger. Pecans add a satisfying crunch, feta cheese adds creaminess, berries add sweetness, and citrus pearls add a tart zing, making every bite a pleasure.
The salad’s low-calorie count and high vitamin, mineral, antioxidant, and fiber content are both beneficial to your health. The salad’s benefits extend far beyond its ability to aid digestion and boost immunity; it’s also good for the skin, the heart, the bones, and more.
There is no complicated cooking or preparation required for the salad. Quickly and easily put together, tossed, and served. It’s convenient since you can make it ahead of time and store it in the fridge.
Conclusion
For a light and refreshing summer meal, try this kiwi spinach salad. Top-quality seasonal produce is combined with other healthy and tasty ingredients to create a wonderful smoothie. It works equally well as an entrée, a side dish, or a light bite. To make it your own, top it with the fruits, nuts, cheeses, and condiments of your choice. The time to reap the rewards of this salad is now.
FAQs
1. What is a Kiwi Spinach Summer Salad (Kivili Ispanaklı Yaz Salatas)?
Fresh baby spinach leaves, kiwis, toasted nuts, feta cheese, and a homemade raspberry poppyseed dressing make up the Kiwi Spinach Summer Salad, also known as Kivili Ispanakl Yaz Salatas in its native Turkey. It has a sweet and sour taste that is great for the summer when local fruits and vegetables are in plenty.
2. What are the main ingredients of the Kiwi Spinach Summer Salad?
Tossed with a dressing of white balsamic vinegar, olive oil, sugar, salt, pepper, green onions, toasted sesame seeds, poppy seeds, and fresh strawberries, this salad has organic baby spinach leaves, kiwis, toasted walnuts, crumbled feta cheese, finger limes (optional), and fresh strawberries.
3. How do I prepare the Kiwi Spinach Summer Salad?
Preparing the salad is simple:
- Pecan pieces should be roasted until they are brown and fragrant.
- Baby spinach leaves, once washed and dried, can be found in a large salad dish.
- Kiwis should be peeled and cut into quarters.
- Make citrus pearls out of finger limes if you like.
- Mix the vinegar, oil, salt, pepper, green onions, sesame seeds, and poppy seeds together in a bowl.
- Combine all the salad components, such as the feta cheese and the toasted pecans.
- Strawberry slices can be added as a garnish or served on the side.
4. What are the health advantages of consuming Kiwi Spinach Summer Salad?
This salad offers several health benefits, including:
- Good intestinal and digestive health can be supported by prebiotics.
- Vitamin C rich diets aid in collagen production, wound healing, and immune system function.
- Vitamin E protects cells and keeps blood vessels healthy as an antioxidant.
- Potassium helps keep blood pressure normal and keeps nerves working properly.
- Bone health and proper blood coagulation are two of vitamin K’s many benefits.
- Health-promoting antioxidants.
5. Are there any potential drawbacks or allergens in Kiwi Spinach Summer Salad?
Salad ingredients may cause symptoms in people who are allergic to kiwis or other salad ingredients. The contents of the salad may interact with some blood pressure and anticoagulant medications. It’s also possible that chemicals have been added to non-organic substances.
6. How can I serve the Kiwi Spinach Summer Salad?
This salad’s adaptability means it can be served in a number of ways:
- When paired with grilled fish, chicken, or beef.
- As a healthy and hearty main dish when you add some cooked eggs, chickpeas, or tofu for protein.
- As a dessert on its own or mixed with yogurt or ice cream for added sweetness.