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Spinach and Walnut Salad with Lemon-Dijon Dressing

Spinach and Walnut Salad with Lemon-Dijon Dressing

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A quick, brain-healthy salad combining fresh spinach, crunchy walnuts, and a simple lemon-Dijon dressing, rich in nutrients supporting cognitive function.
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Prep Time 10 minutes
Total Time 10 minutes
Servings: 2
Course: Salad
Cuisine: Mediterranean
Calories: 167
Ingredients Method Nutrition Notes

Ingredients
 
 

  • 85 g spinach fresh, washed and dried
  • 28 g walnuts chopped, toasted if preferred for extra flavor
  • 1 tbsp olive oil extra virgin for best flavor and antioxidants
  • 1 tbsp lemon juice freshly squeezed for brightness
  • 1 tsp mustard Dijon style adds mild spice and flavor depth
  • 0.25 tsp black pepper freshly ground for seasoning
  • 0.25 tsp sea salt adjust based on taste preference

Method
 

  1. Place washed spinach in a medium salad bowl.
  2. In a small bowl, whisk together olive oil, lemon juice, mustard, black pepper, and sea salt until emulsified.
  3. Drizzle dressing over the spinach and toss gently to coat evenly.
  4. Sprinkle chopped walnuts on top just before serving for crunch and brain-healthy fats.

Nutrition

Calories: 167kcalCarbohydrates: 4gProtein: 4gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 7gMonounsaturated Fat: 6gSodium: 352mgPotassium: 314mgFiber: 2gSugar: 1gVitamin A: 3992IUVitamin C: 15mgCalcium: 59mgIron: 2mg

Notes

This salad is quick and easy to prepare, perfect for caregivers needing simple yet nourishing meals. Spinach supplies antioxidants and folate supporting brain health; walnuts provide omega-3 fats linked to cognitive benefits. The fresh lemon-Dijon dressing brightens flavors without added sugar or processed ingredients, making it suitable for older adults with normal chewing ability.

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