A fresh and vibrant salad that combines sweet strawberries with tender spinach, crunchy pecans, and tangy feta cheese, all tossed in a creamy homemade poppyseed dressing. Perfect for a light lunch or a colorful side dish.

FULL RECIPE

Ingredients

• 6 cups fresh baby spinach leaves
• 2 cups sliced fresh strawberries
• 1/2 cup crumbled feta cheese
• 1/3 cup chopped pecans, toasted
• 1/4 cup thinly sliced red onion

1.For the Poppyseed Dressing:

• 1/4 cup mayonnaise
• 2 tablespoons honey
• 2 tablespoons apple cider vinegar
• 1 tablespoon poppy seeds
• 1 teaspoon Dijon mustard
• Salt and black pepper to taste

Directions

1. In a large salad bowl, combine the spinach, sliced strawberries, crumbled feta, toasted pecans, and red onion.
2. In a small bowl, whisk together the mayonnaise, honey, apple cider vinegar, poppy seeds, Dijon mustard, salt, and pepper until well blended.
3. Drizzle the dressing over the salad and gently toss to coat all ingredients evenly.
4. Serve immediately for the freshest taste.

Nutritional Information

• Calories: 280 kcal
• Total Fat: 20 g
• Saturated Fat: 3.5 g
• Cholesterol: 10 mg
• Sodium: 220 mg
• Total Carbohydrates: 19 g
• Dietary Fiber: 4 g
• Sugars: 14 g
• Protein: 6 g

The Nutritional Benefits of Strawberry Spinach Salad

Strawberry spinach salad is a nutrient powerhouse that offers a wide range of vitamins and minerals essential for a balanced diet. Spinach is rich in iron, calcium, and vitamins A, C, and K, which support bone health, immune function, and skin vitality. Strawberries add a natural sweetness and provide an excellent source of antioxidants like vitamin C and manganese. Combined with pecans and feta cheese, this salad delivers healthy fats and protein, making it a well-rounded option for maintaining energy and supporting overall wellness. The poppyseed dressing, when made at home, can be controlled in sugar and fat content, making the salad not only delicious but health-conscious.

Why Spinach is a Great Base for Salads

Spinach is one of the most versatile and nutritious greens you can use in salads. It has a mild flavor that pairs well with a variety of ingredients without overpowering them. Its tender leaves are easy to digest and absorb dressing beautifully. Additionally, spinach’s high content of antioxidants and fiber promotes digestive health and helps reduce inflammation. For those looking to increase their vegetable intake effortlessly, spinach-based salads are a fantastic choice, offering both taste and nutrition in one bowl.

The Role of Strawberries in Flavor and Texture

Strawberries bring a burst of natural sweetness and juiciness to the salad, balancing the earthiness of spinach and the saltiness of feta. Their bright red color also makes the dish visually appealing. Beyond flavor, strawberries are a good source of dietary fiber, antioxidants, and manganese, which contribute to heart health and support the body’s natural defenses. Their slight tartness contrasts nicely with the creamy dressing, creating a harmonious flavor profile.

The Importance of Poppyseed Dressing in This Salad

Poppyseed dressing is a classic choice for fruit and spinach salads because it offers a sweet and tangy complement that enhances the salad’s overall taste. The creamy texture coats each leaf and ingredient, bringing all the flavors together without overpowering the fresh components. The inclusion of poppy seeds adds a subtle crunch and a slight nutty flavor, which improves the salad’s texture. Making the dressing at home ensures freshness and lets you adjust sweetness and acidity to your preference.

How Pecans Enhance Nutritional Value and Flavor

Adding pecans to the strawberry spinach salad introduces a delightful crunch and a buttery flavor that contrasts with the soft greens and juicy fruit. Pecans are a rich source of monounsaturated fats, which are heart-healthy and support brain function. They also provide fiber, vitamins, and minerals like zinc and magnesium. Including nuts in salads increases the feeling of satiety, helping you stay full longer and preventing unhealthy snacking.

Feta Cheese: A Tangy Twist with Benefits

Feta cheese lends a salty, tangy dimension to the salad, balancing the sweetness of the strawberries and the mildness of spinach. It is lower in fat and calories compared to many other cheeses, making it a good choice for those watching their intake. Feta also contains probiotics that can benefit gut health. Its crumbly texture contrasts nicely with the soft and crunchy ingredients, adding complexity to every bite.

The Appeal of Red Onion in the Salad

Thinly sliced red onion adds a sharp, slightly sweet flavor that cuts through the richness of the dressing and cheese. It also contributes a crunchy texture that enhances the salad’s mouthfeel. Beyond flavor, onions contain antioxidants and compounds that support immune health. Using raw onion in salads provides a fresh and vibrant element that keeps the salad interesting and balanced.

How to Customize Strawberry Spinach Salad

One of the great advantages of this salad is its flexibility. You can easily swap ingredients based on seasonality or personal preference. For example, you might substitute pecans with walnuts or almonds, or replace feta with goat cheese or blue cheese for a different taste experience. Adding avocado or grilled chicken can turn this salad into a more substantial meal. Adjusting the dressing’s sweetness or acidity can also personalize the flavor profile, making it a versatile option for many palates.

Best Occasions to Serve Strawberry Spinach Salad

This salad is ideal for a variety of occasions due to its fresh and elegant presentation. It works perfectly as a light lunch, a side dish at dinner parties, or a healthy addition to picnic baskets. Its colorful ingredients make it visually appealing for festive events like bridal showers, Mother’s Day brunches, or summer barbecues. The salad’s refreshing nature also makes it a favorite during warm weather when people crave lighter meals.

Tips for Selecting and Preparing Ingredients

Choosing the freshest ingredients is key to a successful strawberry spinach salad. Look for bright, crisp spinach leaves without yellowing or wilting. Select ripe strawberries that are fragrant and deep red, avoiding those with bruises or white tips. Toasting pecans before adding them intensifies their flavor and crunch. For the best dressing, use high-quality mayonnaise and fresh apple cider vinegar. Properly slicing onions thinly prevents their flavor from overwhelming the salad.

How to Store and Serve Strawberry Spinach Salad

Because this salad contains fresh fruit and delicate greens, it’s best served immediately after tossing with the dressing. If you need to prepare it ahead, store the components separately and combine just before serving to avoid sogginess. Leftover dressing can be refrigerated in an airtight container for up to a week. Serving the salad chilled enhances its refreshing qualities, so consider chilling the bowl or ingredients prior to assembly.

The Cultural and Culinary History of Poppyseed Dressing

Poppyseed dressing has roots in Central European cuisine, where it was traditionally paired with fruit salads and cabbage dishes. Over time, it became popular in American cooking as a creamy, sweet salad dressing option. Its distinctive flavor comes from ground poppy seeds, which add both texture and subtle nuttiness. This dressing complements fruit and greens well, offering a nostalgic yet versatile flavor that elevates simple salads like the strawberry spinach mix.

Conclusion

Strawberry spinach salad with poppyseed dressing is more than just a colorful dish — it’s a delicious and nutritious meal option that suits a wide variety of tastes and occasions. With a balance of sweet, tangy, creamy, and crunchy elements, this salad excites the palate while providing essential nutrients. Whether you enjoy it as a light lunch or a side dish at a gathering, its fresh ingredients and homemade dressing bring a satisfying and wholesome experience. Its adaptability and ease of preparation make it a staple recipe to keep on hand for healthy eating year-round.