Strawberry & Rocket Salad

Strawberry & Rocket Salad 2- An Apple a Day

If you know me well you’ll know that I LOVE strawberries. Berries in general, but strawberries top the list. Whilst so many of us pair fresh berries with yoghurt or pop them in a smoothie, I like to incorporate them into my salads for a healthy dinner option.

HEALTH BENEFITS

STRAWBERRIES

Strawberries are an excellent source of vitamin C as well as providing a good dose of fibre, folic acid, manganese and potassium. They also contain significant amounts of phytonutrients and flavanoids which makes strawberries bright red.

Strawberries also promote heart health. According to one study, young and middle-aged women who had three or more serves of strawberries or blueberries each week were 34% less likely to have a heart attack as compared to women who ate fewer berries. [1]

Strawberries may also help protect us from cancer metastasis and tumour growth. One study showed that colorectal cancer was inhibited in mice that were given a strawberry-enriched diet for 13 weeks. Another study [2] showed that freeze-dried strawberry powder has the potential to prevent oesophageal cancer.

Strawberries contain salicylic acid, alpha hydroxy acid (AHA), and ellagic acid, which can help reduce hyper pigmentation, prevent acne, and remove dead skin cells. [3] 

Strawberries are also a great source of iodine. This is one nutrient almost all of my patient’s diets are deficient in. Alongside other nutrients, iodine is essential for a healthy thyroid, as well as healthy nervous system function.

Strawberry Salad - An Apple a Day - Alyse Co-cliff

THE RECIPE

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Strawberry & Rocket Salad 2- An Apple a Day

Strawberry & Rocket Salad


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  • Author: Alyse
  • Total Time: 10 minutes
  • Yield: 4 people 1x

Description

The perfect salad for a summer barbecue. 


Ingredients

Units Scale
  • 500 grams Rocket (washed )
  • 400 grams Fresh Strawberries (washed and chopped)
  • 3/4 small red onion (finely sliced)
  • 150 grams goat’s fetta
  • 1/2 cup flaked almonds
  • 3 medium radish (thinly sliced)

Strawberry Vinaigrette

  • 1/2 cup extra virgin olive oil
  • 1 1/2 tbsp. red wine vinegar
  • 1 clove garlic crushed
  • 6 strawberries, crushed
  • salt and pepper to taste

Instructions

  1. On a large serving platter or in a large serving bowl, layer the salad ingredients as listed.
  2. In a blender or liquid measuring cup, combine all of the vinaigrette  ingredients and whisk until fully blended. Taste, and add more salt or pepper if needed. The dressy should be tart and tangy. 
  3. When you’re ready to serve the salad, drizzle vinaigrette on top, and toss to combine. Serve ASAP. If you would like to store the salad and vinaigrette, store separately.  

Notes

SERVING SUGGESTION: I always serve this salad with either a slow cooked lamb shoulder OR a BBQ’d lamb cutlets. 

DAIRY-FREE: To make this salad dairy free, swap the goat’s cheese for sliced avocado. 

VEGAN/VEGETARIAN: To make this salad vegan, switch out the goat’s cheese for sliced avocado. Stir through lentils & brown rice. 

  • Prep Time: 10 minutes

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Meet Alyse

I’m a qualified Nutritionist who believes an evidence-based approach to modern nutrition is severely under-rated. Patients are so often left in the dark when it comes to health-care and as a firm believer in the old saying “knowledge is power”, my ultimate goal is to provide my readers, students and patients with clear and actionable advice that ultimately helps you reach your full potential.