Very Berry Spinach Salad

By Barbara Day. M.S., R.D., C.N.

Here’s an easy-to-fix salad. You can add grilled chicken or salmon to make the salad a meal.

Per Serving:  149 calories, 5 grams protein, 5 grams of fat, 24 grams of CHO, 5 grams of fiber,  166 mg sodium.

Preparation Time:  15 minutes

Serves:  4


  • 4 cups baby spinach, rinsed & dried
  • 2 cups fresh blueberries, blackberries or strawberries (can use frozen thawed berries)
  • ½ cup crumbled reduced-fat feta or goat cheese
  • 2 cups cherry or grape tomatoes, halved or 2 cups chopped fresh tomatoes
  • 1 cup red onion, chopped
  • 3 tbsp finely chopped walnuts or pecans
  • 4 tbsp balsamic vinegar (or more to taste)


Mix spinach, berries, cheese, cherry tomatoes, onion and nuts in a large bowl. Toss well to blend. Drizzle with balsamic vinegar. Serve in 4 salad bowls.

Shopping List

  • baby spinach
  • fresh or frozen blueberries, blackberries or strawberries
  • reduced-fat feta or goat cheese
  • cherry or grape tomato
  • red onion
  • chopped walnuts or pecans
  • balsamic vinegar

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition,, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, Barbara writes nutrition and health columns for as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.    

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