Nutrient-Packed Chicken Salad with Spinach and Fresh Berries

Spinach, known for its iron content, becomes even more beneficial when combined with in-season strawberries rich in vitamin C.

Coach’s Tip: To maximize meal planning benefits, pair iron-rich foods with vitamin C powerhouses to help your body better absorb iron. You’ll find more coaching after the recipe, too.

SERVES: 4

INGREDIENTS:

FOR THE SALAD:

  • 8 c spinach or spring mix
  • 1 lb cooked chicken
  • 1 c blackberries
  • 1 c blueberries
  • 1 c sliced strawberries
  • 1 c nuts of choice, chopped
  • goat cheese crumbles (optional)

FOR THE DRESSING:

  • 4 tbsp olive oil
  • 4 tbsp lemon juice
  • 2 tbsp apple cider vinegar

ALTERNATIVES TO CHANGE UP THE RECIPE:

  • Substitute bite-sized pieces of pan-fried or baked organic tofu marinated in balsamic vinegar and maple (2:1 ratio) for the chicken.
  • Instead of slicing berries for your salad, take about 1.5 c of whole berries (reserve the stems for this recipe from Thuy Improta for dessert or cocktails), 3 tbsp of EVOO, 1 tbsp balsamic vinegar, honey or maple syrup to taste (I only add this if the berries aren’t very sweet), and a dash of salt into a blender until smooth.

DIRECTIONS:

  1. Begin by washing the spinach leaves and gently patting them dry. Arrange the spinach in a large serving bowl as the base of your salad.
  2. Chop your preferred nuts to your desired size for added crunch.
  3. Layer the cooked, sliced chicken over the spinach to assemble the salad. Scatter the blueberries, blackberries, and sliced strawberries evenly over the top. Finish by sprinkling the chopped nuts over the salad.
  4. For the dressing, whisk together the olive oil, lemon juice, and apple cider vinegar in a small bowl until fully combined.
  5. Drizzle the dressing over the salad just before serving, tossing gently to ensure all the ingredients are evenly coated.
  6. Serve immediately, enjoying the freshness and variety of flavors and textures.

Is it time to take action?

Food can be a powerful medicine, and this salad is no different. If you’ve bravely faced major surgery or faced physical trauma, or are someone who experiences heavy menstrual flows, is currently navigating pregnancy or breastfeeding, or has embraced the journey of motherhood, and you lack energy or have other symptoms like cold hands and feet, dizziness, or pale skin, you may have an iron deficiency. Pay attention to how much iron you’re getting in your diet for the next week (and don’t forget to add this salad recipe to the lineup 😉).

HOW MUCH IRON DO I NEED IN A DAY?

  • Toddlers (1-3): 7 mg
  • Children (4-8): 10 mg
  • Adult Men (19+): 8 mg
  • Adult Women (19-50): 18 mg
  • Pregnant Woman: 28 mg
  • Adult Women (51+): 8 mg

Not meeting the mark? Experiment with adding more iron-rich foods next week.

If you are meeting the mark and are experiencing symptoms, it’s time to ask your doctor for labs. They will request a blood test to assess your complete blood count (CBC), hemoglobin concentration, iron content in your blood, and ferritin levels.

Make it your own!

What iron-rich foods would you add or substitute into the Summer Harvest Chicken & Berry Salad?