The Blues Salad

This heart-healthy salad has walnuts, a good source of omega-3 fatty acids, and blueberries, which are rich in antioxidants.

Start To Finish Time:
20 mins
Servings:
4

Ingredients

  • ¼ cup Blueberry Vinegar (recipe follows)

  • 2 tablespoon walnut oil or olive oil

  • ¼ teaspoon salt

  • ¼ teaspoon coarsley ground pepper

  • 4 cup torn mixed greens

  • 1 cup fresh blueberries

  • ½ cup walnut halves, lightly toasted

  • ¼ cup crumbled Stilton or blue cheese (1 ounce)

  • 2 tablespoon snipped chives or thinly sliced green onion tops

  • Fresh chives with blossoms (optional)

Blueberry Vinegar

  • 3 cup fresh blueberries

  • 2 cup rice vinegar

  • 2 tablespoon honey

Directions

  1. For dressing, in a screw-top jar combine Blueberry Vinegar, oil, salt, and pepper. Cover; shake well.

  2. In a large bowl combine greens, blueberries, walnut halves, crumbled cheese, and snipped chives. Pour desired amount of dressing over salad. (Cover and refrigerate remaining dressing.) Toss lightly to coat. Divide salad mixture evenly among 4 individual bowls. Garnish with fresh chives and blossoms, if desired. Makes 4 servings.

Blueberry Vinegar

  1. In a stainless-steel or enamel saucepan combine 1-1/2 cups fresh blueberries with 2 cups rice vinegar. Bring to boiling; reduce heat. Simmer, uncovered, 3 minutes. Stir in 2 tablespoons honey. Remove from heat. Pour mixture through a fine-mesh strainer and let it drain into a bowl. Discard berries. Transfer strained vinegar to clean 1-quart jar or bottle. Add 1-1/2 cups additional blueberries to jar or bottle. Cover tightly with a nonmetalic lid (or cover with plastic wrap and tightly seal with a metal lid). Let stand at least 8 hours before using. (Store vinegar in a cool, dark place for up to 6 months.) Before using vinegar, discard berries. Makes about 3-1/2 cups.

Nutrition Facts (per serving)

196 Calories
17g Fat
11g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 196
% Daily Value *
Total Fat 17g 22%
Saturated Fat 3g 15%
Cholesterol 6mg 2%
Sodium 215mg 9%
Total Carbohydrate 11g 4%
Protein 5g
Vitamin C 7.7mg 38%
Calcium 60.6mg 5%
Iron 0.9mg 5%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.