I think it’s safe to say that the majority of vegetarians and vegans are very mindful when it comes to the food they put into their bodies. One of the first things we’re always asked by meat eaters is how we get our protein. Very seldom do people ask about our calcium in-take. However, that is just as important!
The government recommends that adults, ages 19-50, should consume 1000 mg of calcium per day. One cup of milk has 296 mg, but there are plenty of plant-based calcium sources that taste great and are easy to incorporate into your daily diet.
This salad recipe is full of calcium to help your bones stay strong and healthy!
This recipe makes about five servings and can be stored in the refrigerator for about two days. And if you do add fish to your diet every now and then, this salad would be the perfect dish to pair it with! Both salmon and halibut are packed full of vitamin D, which will allow your body to better metabolize the calcium.
Let me know what you think of the recipe.
Nutritional Benefits:
Figs: Just four figs provide about 100 milligrams of calcium. But they are also high in iron, magnesium, potassium and phosphorous.
Spinach: Spinach has high amounts of oxalic acid, which can inhibit the body’s ability to assimilate the calcium. Even though it should not be eaten as a main calcium source all of the time, when eaten with foods high in vitamin C (like strawberries) the effect of the oxalic acid is canceled out.
Almonds: One ounce of almonds (about 23 nuts) has 75 mg of calcium. Besides calcium, almonds are full of vitamin E, magnesium and potassium. A quarter cup of almonds has more protein than an average sized egg.
Strawberries: With their unique combination of antioxidant and anti-inflammatory nutrients, strawberries support three major health benefits: cardiovascular support, improved regulation of blood sugar and prevention of certain types of cancers including breast, cervical, colon and esophageal cancer.
- 1 cup of dried figs (I used Made in Nature Calimyrna Figs)
- 1 cup sliced strawberries
- 8 ounces of sliced raw almonds
- 2 ½ cups fresh baby spinach
- 3 tablespoons of aged balsamic vinegar
- 2 tablespoons apple cider vinegar
- ¾ cup of honey
- Wash the spinach leaves and tear off the long stems, set aside to dry on paper towels while you begin to slice the figs and strawberries. Sliced both the figs and strawberries into quarters.
- Once finished slicing the figs and strawberries and the spinach leaves are dry, tear the spinach leaves so that they are more bite-sized. Dump the strawberries, figs and spinach leaves into a large Ziploc bag and set aside so that they can marinate a bit while you get started with the almonds.
- Pour about half the amount of almonds and half the amount of honey into a skillet; turn on to medium heat. Add about a tbsp. of apple cider vinegar to prevent the skillet from smoking. With a wooden spoon continue to stir the mixture to make sure the almonds are fully covered in the honey. Once fully covered and slightly golden brown, turn off heat and place on a plate. Repeat with the remaining almonds, honey and apple cider vinegar.
- Once the almonds have cooled down a bit add them to the bag of spinach, strawberries and figs.
- Add as much balsamic vinegar as you'd like, I'd recommend two to three tablespoons.
24 Comments
Tania
October 19, 2019 at 9:31 amDo not let the almonds cool on a plate. Cool on parchment paper. Yummy salad
Caroline
December 9, 2011 at 1:01 pmWhat a healthy and delicious salad…loveeee figs! x
GoLightToMyLips
December 6, 2011 at 9:27 pmI will make this one!
Betty @ scrambled hen fruit
November 13, 2011 at 1:07 amThis looks really tempting to me! I love fruit and nuts in my salads. 🙂
Kitchen Belleicious
November 9, 2011 at 7:08 amFigs, now that is something I don’t cook enough with, let alone add to my salads but I love the idea and the flavor combo. Spinach is a must in our salads, I usually like to combine my greens like i do my cereals in the morning:) Arugula, spinach and romaine! YUM!
camille
November 8, 2011 at 10:00 pmI had no idea about the calcium in almonds! That is great info to know! I can knock back almonds like they’re going to be illegal tomorrow, so I guess I don’t have to worry about osteoporosis later on in life like all my female relatives (and some of the male ones).
Well, that and the fact that I have no qualms about cheese. Whatever the opposite of a qualm is, that’s what I have for cheese.
Lisa from Lisas Yarns
November 8, 2011 at 6:09 pmI don’t eat much dairy, maybe just once a week, and always trying to find ways to get as much dairy in my diet as possible. This salad looks fantastic!
bellini
November 8, 2011 at 7:53 amThis recipe packs a flavour punch too.
Lisa @ Tarte du Jour
November 8, 2011 at 7:47 amThis is my kind of food… colorful, healthy and delicious! Fabulous!
Nami | Just One Cookbook
November 8, 2011 at 12:20 amHealthy and delicious salad. Thanks for the nutrition info!
yummychunklet
November 7, 2011 at 11:23 pmLOVE all the ingredients in this salad. Super healthy and delicious!
alyssa - fashion fitness foodie
November 7, 2011 at 6:53 pmClassy recipe!! Where do you buy your figs?
Laura
November 8, 2011 at 10:19 pmHi Alyssa, I bought the figs at Trader Joe’s. Although, really any dried figs should work – you should be able to find them at Whole Foods too.
leslie
November 7, 2011 at 6:41 pmi think it is a lovely recipe!
Rachel
November 7, 2011 at 6:38 pmWoohoo calcium! Look at all those goodies! Very interesting about the spinach and strawberries. Food is so weird…
Daryl
November 7, 2011 at 5:57 pmThis is so pretty!
Junia @ Mis Pensamientos
November 7, 2011 at 4:32 pmi had no idea that spinach inhibits calcium absorption! thanks for the nutrition tips 😀 and i love powerhouse salads! figs in with berries, almonds, and spinach sound fabulous!
natalie (the sweets life)
November 7, 2011 at 3:12 pmlove the sound of this. I’m always looking for new salad recipes!
Greg
November 7, 2011 at 2:49 pmThat looks like a perfect first course or lunch!
Heather @girlichef
November 7, 2011 at 2:13 pmThis salad sounds amazing…healthy and so delicious!
Erica
November 7, 2011 at 2:01 pmI just love fruit in salads! Sounds fantastic!
Sue/the view from great island
November 7, 2011 at 12:06 pmI could be happy with a bowl full of those amazing almonds! Great recipe.
Carrie @ Bakeaholic Mama
November 7, 2011 at 11:57 amThis sounds so good. I have everything for it except the dried figs…. I am adding them to my shopping list!
Bev Weidner
November 7, 2011 at 11:37 amL-O-V-E-T-H-I-S-T-O-D-E-A-T-H.
that was hard.