Heart Healthy Salad with Chicken and Cider Dressing
Supporting our Cardiovascular system requires a balance of what I like to call The Power Trio: Carbohydrates, Fats and Protein. This dish is a combination of healthy fats rich in Omega-3 coupled with protein for optimal absorption. Carbohydrates in the form of vegetables and fruit offer phytonutrients and fiber.
- 4 ounces organic spinach
- 3 heads romaine lettuce
- 4 chicken breasts, cooked and shredded
- 2 cups beets, peeled, cooked and diced
- 1 15-ounce can garbanzo beans, rinsed and drained
- 1 pint organic tomatoes, sliced in half
- 2 avocados, peeled, pitted and diced
- 1 pint organic blueberries
- 1/4 cup red onion, diced
- 1 cup walnut, halves or pieces
- 1/2 cup raw sunflower seeds
- 1/2 cup apple cider vinegar
- 1 cup extra virgin olive oil
- 2 tablespoons raw honey
- 2 tablespoons Dijon mustard
- 1 teaspoon herbs de Provence
Steps / Method
- In a large serving bowl combine spinach and romaine lettuce until evenly mixed. Add the remaining ingredients over top of mixed greens in this order: chicken, beets, garbanzo beans, tomatoes, avocado, blueberries, onion, walnuts, and sunflower seeds.
- Prepare dressing using a pint-sized mason jar. Add apple cider vinegar, extra virgin olive oil, raw honey, Dijon mustard and herbs de Provence. Secure lid and shake well to blend.
- Serve dressing on the side.
What You Eat Matters...
Supporting our Cardiovascular system requires a balance of what I like to call The Power Trio: Carbohydrates, Fats and Protein. This dish is a combination of healthy fats rich in Omega-3 from the nuts, seeds and olive oil. When coupled with a protein like chicken, optimal absorption of fat and amino acids occurs. Carbohydrates in the form of vegetables and fruit offer phytonutrients and fiber. The goal is to eat a variety of colors for an array of vitamins and minerals. The Cider dressing gives a nice acidic profile balancing the fat and proteins, creating delightful flavors for a meal that is fully satisfying.