Blueberry Arugula Salad

This Blueberry Arugula Salad has been my latest obsession. I have made it several times and I definitely don’t plan on stopping anytime soon! It is so perfect for this warmer weather because it’s fresh and nutritious. It’s a great side dish for steak, chicken, and burgers. I made my favorite candied pecans to add a little crunch and nice burst of flavor, but you can also simply toast some pecans for a simpler salad – it’ll at least still give you a nice crunch but only takes a few minutes.

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Nutritional benefits of this recipe

• Arugula is rich in vitamins K, A, and C, as well as antioxidants and fiber. It promotes heart health by lowering blood pressure, strengthens bones, aids digestion, and may reduce cancer risk due to its high glucosinolate content.
• Pecans contain vitamin E, antioxidants, flavonoids and ellagic acid.
• Shallots are rich in antioxidants and compounds that support heart health, reduce inflammation, and help regulate blood sugar.
• Blueberries are especially rich in anthocyanins compared to most other fruits, which is what gives them their deep blue color. These compounds act as powerful antioxidants that help protect your cells from damage and are linked to better heart and brain health. They are also rich in vitamin C, vitamin K, and fiber, which support immune function, bone health, and digestion.
• For the healthiest dairy products, I always recommend buying grass-fed. Better yet, if you can support a local farm that has grass-fed cows and dairy products, then do that!
• Maple syrup is a natural sweetener (from the sap of maple trees) so it’s healthy and also rich in antioxidants and minerals such as manganese, riboflavin, and copper.

Ingredients for Blueberry Arugula Salad

Arugula

Blueberries

Shallots

Pecans

Feta

Olive oil – for the dressing

Butter – for making the candied pecans

Maple syrup – for making the candied pecans, and also for the dressing

Balsamic vinegar

Fresh thyme leaves

How to make Blueberry Arugula Salad

1. Preheat the oven to 350ºF. Place parchment paper on a baking sheet.
2. Prep the pecans: Toss the pecans in the butter, maple syrup, cinnamon, and salt. Dump onto the parchment paper then bake in the preheated oven for 9-12 minutes until fragrant and slightly browned. Remove from oven and let them cool.
3. Make the dressing by combining all ingredients together.
4. Toss the dressing with the arugula.
5. Put half of the arugula into a large serving bowl. Top with half of the blueberries, crumbled feta, and candied pecans. Add the remaining arugula on top then the remaining toppings.

Modifications and variations

• Sub toasted pecans in place of candied pecans if you want – simply spread them out on a parchment lined baking sheet and bake at 350ºF for 5-9 minutes until fragrant and toasted.
• Sub another herb in place of the thyme, such as rosemary or sage – but just keep in mind they all have different strengths and flavors. If using rosemary especially, then be sure to start with just a little since it’s so flavorful – maybe 1/2 tsp finely chopped and add to preference. Sage would be good with 5-8 leaves finely chopped since it’s a bit more mild.

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Caesar Salad

Verse of the Day: “Show hospitality to one another without grumbling.” – 1 Peter 4:9

Blueberry Arugula Salad

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This Blueberry Arugula Salad is perfectly refreshing! It’s sweet and savory, pairs great with anything, and comes together quickly.

• Author: Christine Manes
• Prep Time: 30 minutes
• Total Time: 30 minutes
• Yield: 6-8 1x
• Category: Salad, Side Dish

Ingredients

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Salad:

5 oz arugula

1 pint blueberries (12 oz)

1/2 cup crumbled feta

Pecans:

1 cup pecan halves

2 Tbsp grass-fed butter

1 rounded Tbsp pure maple syrup

Pinch of salt

Dressing:

3 Tbsp balsamic vinegar

2 Tbsp extra virgin olive oil

1 Tbsp pure maple syrup

1 small shallot, finely diced

Thyme leaves from 4 sprigs

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Instructions

1. Preheat the oven to 350ºF. Place parchment paper on a baking sheet.
2. Prep the pecans: Toss the pecans in the butter, maple syrup, cinnamon, and salt. Dump onto the parchment paper then bake in the preheated oven for 9-12 minutes until fragrant and slightly browned. Remove from oven and let them cool.
3. Make the dressing by combining all ingredients together.
4. Toss the dressing with the arugula.
5. Put half of the arugula into a large serving bowl. Top with half of the blueberries, crumbled feta, and candied pecans. Add the remaining arugula on top then the remaining toppings.

Nutrition

• Serving Size: 1/6th of salad
• Calories: 259
• Fat: 20
• Carbohydrates: 20
• Fiber: 4
• Protein: 5

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