Light Delight: Lamb’s Lettuce with Blueberries, Feta, Walnuts, Tomatoes & Cucumbers
Ingredients for 2 servings:
- 100g (3.5 oz; about 2/3 cups) fresh blueberries
- 1/2 cucumber
- 1 tomato
- 1 package (usually 6-8 oz) feta cheese
- 50g (1.75 oz; about 6-7 tbsp) walnuts
- 1 package lamb’s lettuce (field salad)
For the dressing:
- 2 tbsp flaxseed oil
- 1 tbsp black balsamic vinegar
- 1 pinch of salt
- 1 pinch of pepper
- 1 pinch of fresh ginger
- Herbs (oregano und basil)
- Wash the lamb’s lettuce, cucumber, tomato and blueberries.
- Cut the tomato, cucumber and feta cheese into piece.
- Peel the fresh ginger and chop it finely.
- Place the tomatoes, cucumber, feta, lamb’s lettuce, walnuts and blueberries in a bowl or arrange them on a salad plate.
- In a small container, mix the fresh ginger with the flaxseed oil, balsamic vinegar and seasonings.
- Pour the dressing over the salad ingredients and your blueberry salad is ready to enjoy!
Sources:
Chauhan, A., & Chauhan, V. (2020). Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients, 12(2), 550. Source
García-Gavilán, J. F., Connelly, M. A., Babio, N., Mantzoros, C. S., Ros, E., & Salas-Salvadó, J. (2022). Nut consumption is associated with a shift of the NMR lipoprotein subfraction profile to a less atherogenic pattern among older individuals at high CVD risk. Cardiovascular Diabetology, 21(1), 189. Source
Pinar-Martí, A., Gignac, F., Fernández-Barrés, S., Romaguera, D., Sala-Vila, A., Lázaro, I., Ranzani, O. T., Persavento, C., Delgado, A., Carol, A., Torrent, J., Gonzalez, J., Roso, E., Barrera-Gómez, J., López-Vicente, M., Boucher, O., Nieuwenhuijsen, M., Turner, M. C., Burgaleta, M., … Julvez, J. (2023). Effect of walnut consumption on neuropsychological development in healthy adolescents: A multi-school randomised controlled trial. eClinicalMedicine, 59, 101954. Source
