Refreshing Herb Salad with Blueberries and Almonds
Summer herbs and summer berries, I can’t think of a better reason to eating healthy!
1 scant cup mixed herbs; coarsely chopped (parsley, oregano, rosemary, mint, basil)
5 cups mixed greens
1 small cucumber, cut into bite size pieces
2 sprigs rosemary, stems removed
1 clove garlic, peeled
¼ teaspoon kosher or coarse salt of choice
3 tablespoons lemon juice (about 1 lemon)
2 tablespoons extra-virgin olive oil
2 teaspoon honey
Fresh cracked pepper to taste
1 cup blueberries
½ cup toasted almonds
Gently toss herbs and mixed greens together in a bowl. Add the cucumbers.
To make the vinaigrette, add garlic, rosemary and sea salt to the bowl of the mortar. Use the pestle to mash ingredients into a paste (this will take about 10-20 seconds of mashing and muddling). Add the lemon juice, stirring and mashing during the addition. Add the honey and oil, and continue to mash/mix as you add. Finally add the pepper to taste and toss with the mixed greens.
Divide equally into 4 portions and top with berries and almonds.
Yield: 4 Servings
Nutrition Breakdown: Calories 190, Fat 14g (1.5g saturated, 9.5g monounsaturated), Cholesterol 0mg, Sodium 150mg, Carbohydrate 16g, Fiber 6g, Protein 5g.
Percent Daily Value: 45% Vitamin C, 60% Vitamin A, 8% Calcium, 10% Iron.
Carbohydrate Choices: 1 Carbohydrate
Diabetes Exchange Values: ½ fruit, 1 vegetable, ½ high fat meat, 2 fats