Blueberry, Spinach & Almond Salad
"Blue + green is basically the anti-inflammatory color palette. This salad earns that description."
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🛒 Ingredients
- 4 cups baby spinach
- 1 cup fresh blueberries
- 1/4 cup sliced almonds, toasted
- 2 oz goat cheese or feta, crumbled
- 2 tbsp extra-virgin olive oil
- 1 tbsp balsamic vinegar
- 1 tsp honey
- 1/2 tsp Dijon mustard
- Black pepper to taste
- Optional: red onion, thinly sliced
👨🍳 Instructions
- Whisk olive oil, balsamic vinegar, honey, Dijon, and black pepper for the dressing.
- Arrange spinach on a platter or in a large bowl.
- Top with blueberries, almonds, and cheese.
- Add red onion if using.
- Drizzle with dressing right before serving.
- Toss gently and serve immediately.
🥗 Nutrition Highlights
🩺 Why This Recipe Works for Your Conditions
Blueberries contain pterostilbene and anthocyanins — two of the most potent plant antioxidants known to reduce NF-κB inflammatory signaling. Spinach adds quercetin and kaempferol. Together, this salad is one of the most antioxidant-dense quick meals possible.
Blueberries consistently improve blood pressure and LDL oxidation in clinical trials. Almonds reduce LDL cholesterol. Olive oil provides oleocanthal, which has ibuprofen-like anti-inflammatory effects.
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