Recipe: Spinach and Fruit Salad
We have a simple salad for you that balances the sweet and sour flavours of fruits with the fresh, healthy green goodness of spinach. A hearty snack to have in the evening or as a side at lunch. Nutritionally dense and easy to prepare!
2 cups baby spinach (or cut spinach leaves), washed
1/2 small onion, thinly sliced
1/2 apple, thinly sliced
1/2 pear, thinly sliced
1/2 tsp salt
Black pepper powder to taste
1/2 tsp lemon juice
1 tbsp paneer, crumbled
1 tbsp walnuts, roughly crushed
Nutrition Value (per serving):
Energy: 88 kcal
Protein: 3 gm
Carbs: 11 gm
Fats: 4 gm
Fibre: 4 gm
In a bowl, add the spinach, onion, apple, and pear and mix.
Add salt, black pepper powder, and lemon juice. Combine them well.
Add the paneer and walnuts and give it a stir.
Your Spinach and Fruit Salad is ready. Enjoy the juicy and delicious treat.
Know Your Ingredients
Spinach is a superfood because of its high nutritive value. It is a rich source of vitamin A, vitamin C, vitamin K, folic acid, iron, calcium and potassium. Vitamin C plays a role in fighting viruses and bacteria that invade the body and helps boost immunity. Vitamin A makes the nose and throat stronger. It is best to have spinach is winter, because winter spinach is richer in these nutrients. Vitamin C contained in winter spinach, for instance, is 5 to 10 times the amount in summer. Spinach is also low in carbs but high in insoluble fiber. This type of fiber helps in digestion. Spinach has a host of benefits. It can reduce oxidative stress, promote eye health, fight cancer and regulate blood pressure.
Apples are an exceptionally healthy fruit with many research-backed benefits. Pectin, water-soluble fiber contained in an apple, is a good feed for good bacteria which lives in the intestines, and plays a critical role in building immunity. The malic acid found in an apple is good for healthy stomach and intestines. The peel of an apple is rich in fiber, and has antioxidant effects. So, to get maximum benefits from an apple, it is best to eat a whole apple including the peel.
Lemons are a great source of vitamin C, which helps boost immunity. The vitamin C and citric acid in lemons also support the absorption of iron from food. Lemons may also aid weight loss, support digestion, and reduce the risk of heart disease, kidney stones, and cancer. Heating lemon juice can cause a loss of vitamin C, so it is best to consume it at warm or room temperature.
Paneer (Cottage Cheese)
Paneer is an excellent source of protein and contains relatively few calories. 100 gm of paneer has almost 18 gm of protein. Paneer is also rich in calcium, which is good for strong teeth and bones. It is also packed with other nutrients, such as B vitamins, phosphorus, and selenium.
Walnuts provide healthy fat, fiber, vitamins and minerals. Omega-3 fatty acid contained in walnuts increases the flexibility of body cells, and activates the brain functions. Walnut skin contains many types of polyphenols, such as catechin, tannins and ellagitannins. These polyphenols make the signal of the immune cell stronger, and boost immunity. Walnuts have a high antioxidant activity. This activity helps to fight oxidative damage in the body, including damage due to LDL (bad) cholesterol which causes heart diseases and brain infarction.