Spinach Salad Recipe for Weekly Lunch Prep

An EatingWell writer reports that a five-ingredient spinach salad has become their daily lunch. The recipe, which can be prepped in advance, uses ingredients said to support immune function and follow an anti-inflammatory eating pattern.

The writer, a self-described sandwich enthusiast, never expected a salad to become a go-to meal. They adapted the publication's Fall Chopped Salad recipe, omitting the butternut squash and using a store-bought dressing to simplify the process.

Core Ingredients and Customization

The salad's foundation requires just five components: baby spinach, a Gala apple, sharp Cheddar cheese, a flavorful dressing, and pecans or another nut. The writer sometimes uses shaved almonds or adds croutons for extra crunch.

Preparation involves chopping the apple and cheese into bite-sized pieces before combining all ingredients. For meal prep, keeping components separate until ready to eat helps maintain freshness. Dressing should be added just before serving to keep the spinach crisp.

Dressing and Nutritional Profile

The original recipe includes a maple balsamic dressing. Alternatives like apple-cider vinaigrette or lemon-tahini dressing also work well.

The combination of leafy greens, fiber-rich fruit, and protein from nuts and cheese is cited as what makes the salad satisfying. According to EatingWell, each serving provides a cup of leafy greens and a half-cup of butternut squash, described as a dark-colored, anti-inflammatory vegetable. This aligns with the publication's parameters for recipes supporting healthy immune function.

Adaptations and Add-Ins

For those including butternut squash, the writer suggests buying it pre-peeled and cubed or finding roasted squash in the freezer aisle to save time. Sweet potato can be used as a swap.

The salad is highly customizable. The writer recommends swapping Cheddar for feta, adding pepitas and dried cranberries, or incorporating leftover chicken or salmon for added protein.

Preparation Notes

Baby spinach is preferred for its milder, sweeter flavor and tender leaves. If using mature spinach, the stem should be removed and leaves cut smaller.

Regarding washing, the source references FDA guidance, stating that no further washing is needed for bagged produce marked as "prewashed" or "ready to eat." The contents should be dropped directly into a bowl without touching unclean surfaces.

The writer concludes that with simple steps and personalized touches, this salad can become a daily habit.