easy healthy Dinner Salad: celery bok choi spinach recipe
easy healthy dinner salad celery bok choi spinach recipe that’s not only easy but also packed with nutrients, our recipe featuring celery, bok choy, and spinach stands out.
This salad is a perfect blend of crispness, freshness, and vibrant flavors, making it an ideal choice for a quick, healthy dinner.
Each ingredient is carefully selected not just for its taste but also for its health benefits, ensuring that you’re nourishing your body with every bite.
Let’s dive into this delightful salad recipe that’s sure to become a staple in your weekly meal rotation.
Why Celery, Bok Choy, and Spinach?
Choosing the right vegetables for a dinner salad is crucial. Celery, bok choy, and spinach are not just randomly picked; they offer a unique combination of textures and flavors that complement each other beautifully.
Celery adds a satisfying crunch and a refreshing taste, while being low in calories and high in water content. It's a perfect hydrating vegetable, packed with antioxidants and beneficial enzymes that support digestion.
Bok Choy, often known as Chinese cabbage, brings a subtle sweetness and a delicate crispness to the salad. It’s rich in vitamins C, A, and K, as well as calcium and potassium, which are essential for maintaining bone health and reducing blood pressure.
Spinach is the powerhouse of this salad, loaded with iron, vitamins, and minerals. Its slightly bitter flavor balances the sweetness of bok choy and the crispness of celery, making the salad a harmonious mix of tastes and textures.
Health celery bok choi spinach recipe Benefits
This salad is not just easy to prepare; it’s also incredibly nutritious.
Let’s break down the health benefits of each key ingredient.
Celery
Celery is a low-calorie vegetable that’s rich in dietary fiber, making it excellent for digestive health. It’s also a good source of antioxidants, including vitamin C, beta carotene, and flavonoids.
These antioxidants help protect the body from oxidative stress and inflammation, reducing the risk of chronic diseases.
Bok Choy
Bok choy is packed with vitamins A and C, which are vital for maintaining a healthy immune system. It’s also a good source of calcium and magnesium, which are important for bone health.
The fiber in bok choy supports digestive health, while its antioxidants help combat inflammation.
Spinach
Spinach is renowned for its high iron content, making it particularly beneficial for individuals at risk of anemia. It’s also rich in vitamin K, which is essential for blood clotting and bone health.
Spinach contains antioxidants like lutein and zeaxanthin, which are important for eye health, helping to protect against age-related macular degeneration.
Customization Tips celery bok choi spinach recipe
While this salad is delicious as is, there are several ways you can customize it to suit your taste preferences or dietary needs:
- Protein Boost: Add grilled chicken, tofu, or chickpeas to make the salad more filling.
- Fruit Twist: Incorporate slices of apple, pear, or strawberries for a sweet contrast.
- Grain Addition: Mix in cooked quinoa, farro, or brown rice for added texture and fiber.
- Vegan Option: Skip the feta cheese and use a dairy-free dressing to make the salad completely vegan.
This easy dinner salad with celery, bok choy, and spinach is more than just a quick meal option; it’s a celebration of fresh, nutrient-packed ingredients that come together to create a deliciously satisfying dish. Whether you’re looking for a light dinner or a nutritious side
easy healthy dinner salad Celery, Bok Choy, and Spinach Recipe that’s not only easy but also packed with nutrients, our recipe featuring celery, bok choy, and spinach stands out. This salad is a perfect blend of crispness, freshness, and vibrant flavors,
- Ingredients
- For this easy dinner salad, you will need the following fresh ingredients:
- 2 cups of fresh spinach: Preferably baby spinach for a more tender texture.
- 1 cup of bok choy: Thinly sliced, including both the white stalks and green leaves.
- 1 cup of celery: Thinly sliced for maximum crunch.
- 1 small red onion: Thinly sliced to add a slight sharpness to the salad.
- 1 cup of cherry tomatoes: Halved, for a burst of sweetness.
- 1/2 cup of sliced almonds: Toasted, to add a nutty flavor and a crunchy texture.
- 1/4 cup of crumbled feta cheese: Optional, for a creamy, tangy contrast.
- For the Dressing:
- 1/4 cup of olive oil: A high-quality extra virgin olive oil works best.
- 2 tablespoons of lemon juice: Freshly squeezed, to brighten up the flavors.
- 1 tablespoon of Dijon mustard: For a slight tang and a bit of heat.
- 1 clove of garlic: Minced, to add depth to the dressing.
- Salt and pepper: To taste.
- Step-by-Step Preparation
- 1. Prepare the Vegetables
- Start by thoroughly washing all your vegetables. Even though pre-washed spinach is convenient, we recommend rinsing it again to ensure it’s free from any residual dirt. Pat the spinach dry using a salad spinner or paper towels.
- Next, slice the bok choy thinly. If you’re using mature bok choy, separate the stalks from the leaves and slice them separately; the stalks need to be sliced thinner as they are firmer. For celery, cut off the base and slice the stalks into thin, even pieces to maintain a uniform texture throughout the salad.
- 2. Assemble the Salad
- In a large salad bowl, start by layering the spinach as the base. Add the sliced bok choy and celery, followed by the thinly sliced red onion. Scatter the halved cherry tomatoes across the salad. The colors should start to come together beautifully, creating a visually appealing dish.
- Top the salad with toasted sliced almonds and, if you’re using it, crumbled feta cheese. The almonds add a delightful crunch, while the feta brings a creamy, tangy element that complements the fresh vegetables.
- 3. Make the Dressing
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, and minced garlic. Add a pinch of salt and freshly ground black pepper to taste. The dressing should be well-balanced, with the lemon juice providing acidity, the mustard adding a subtle heat, and the garlic offering depth.
- 4. Toss and Serve
- Drizzle the dressing over the salad just before serving. Gently toss the salad to ensure all the vegetables are lightly coated with the dressing. Be careful not to overdress the salad; you want the fresh flavors of the vegetables to shine through.
- Serve the salad immediately for the best texture. The crunch of the celery, the tender spinach, and the crisp bok choy create a satisfying combination that makes this salad a complete meal on its own.
this salad is sure to impress with its vibrant flavors and health benefits. Enjoy the crispness of celery, the subtle sweetness of bok choy, and the earthy depth of spinach, all brought together with a simple yet flavorful dressing.