Indulge in a scrumptious and nourishing feast for your eyes with our Spinach Cobb Salad with Green Goddess Avocado Dressing for Eye Health! This vibrant, colorful salad is a symphony of flavors and textures, combining the tender freshness of spinach, the creamy richness of avocado, the satisfying crunch of carrots and cucumbers, and the delectable tang of cherry tomatoes. To elevate this dish even further, we drizzle it with a luscious and velvety Green Goddess Avocado Dressing that bursts with the zest of lemon, the aromatic essence of fresh herbs, and a subtle hint of cayenne heat. Not only is this salad a delight to your taste buds, but it also offers a powerhouse of essential nutrients that promote healthy vision. So go ahead, savor every bite of this eye-healthy culinary masterpiece, and let it tantalize your senses while nurturing your well-being.
Spinach Cobb Salad with Green Goddess Avocado Dressing for Eye Health
Servings: 4
Salad Ingredients:
- 4 cups fresh spinach (28 calories, rich in lutein and zeaxanthin)
- 1 cup shredded cheddar cheese (455 calories, provides vitamin A)
- 4 hard-boiled eggs, sliced (320 calories, contains lutein and vitamin E)
- 1 cup shredded carrots (45 calories, high in beta-carotene and vitamin A)
- 1 cup cherry tomatoes, halved (27 calories, a source of vitamin C and lycopene)
- 1 avocado, sliced (322 calories, contains lutein, zeaxanthin, and healthy fats)
- 1 cup chopped cucumbers (16 calories, a hydrating vegetable with vitamin K)
- 1 cup diced ham, optional (200 calories, provides zinc and B vitamins)
Green Goddess Avocado Dressing Ingredients:
- 1 clove garlic, smashed and peeled (4 calories, antioxidant-rich)
- 1 medium-sized ripe avocado (322 calories, contains lutein, zeaxanthin, and healthy fats)
- 1 small lemon, juiced, about 1 ½ tablespoons (4 calories, provides vitamin C)
- 1/3 cup packed and chopped fresh herbs, preferably basil and cilantro (5 calories, antioxidants and vitamin K)
- ¼ cup Greek yogurt (60 calories, source of protein and probiotics)
- 2 tablespoons each: extra-virgin olive oil (240 calories, high in healthy fats) and rice vinegar (6 calories, helps balance flavor)
- 1/8 teaspoon cayenne pepper (1 calorie, contains capsaicin for eye health)
- Kosher salt and ground black pepper, to taste
Instructions:
- In a large salad bowl, combine spinach, shredded cheddar, sliced hard-boiled eggs, shredded carrots, cherry tomatoes, avocado, cucumbers, and diced ham (if using). Toss gently to mix.
- To prepare the dressing, combine garlic, ripe avocado, lemon juice, chopped fresh herbs, Greek yogurt, extra-virgin olive oil, rice vinegar, and cayenne pepper in a blender or food processor. Blend until smooth and creamy. Season with kosher salt and ground black pepper to taste.
- Drizzle the Green Goddess Avocado Dressing over the salad, and toss again to evenly coat the salad ingredients.
- Serve immediately with some whole grain crackers and enjoy your eye-healthy Spinach Cobb Salad with Green Goddess Avocado Dressing!
Note: Total calorie count per serving (without ham) is approximately 402 calories. With ham, it is approximately 466 calories. These counts may vary slightly depending on specific ingredients and ingredients brands used.
The Spinach Cobb Salad with Green Goddess Avocado Dressing for Eye Health recipe is packed with delicious and nutritious ingredients. However, you can always enhance it further to suit your preferences or to incorporate additional eye-healthy components. Here are some suggestions:
- Add nuts and seeds: Sprinkle a handful of chopped nuts like almonds, walnuts, or pistachios, or seeds like sunflower or pumpkin seeds over the salad. These additions provide healthy fats, fiber, and nutrients beneficial for eye health.
- Incorporate more eye-healthy vegetables: You can add more variety to the salad by including vegetables like red or orange bell peppers, which are rich in vitamin C and antioxidants, or dark leafy greens like kale or Swiss chard for added vitamins and minerals.
- Include fatty fish: Instead of ham, consider adding grilled or baked salmon, tuna, or mackerel. These fatty fish options are high in omega-3 fatty acids, which are essential for maintaining good eye health.
- Use quinoa or brown rice: For a more filling salad, you can add cooked quinoa or brown rice. These whole grains are high in fiber and essential nutrients, and they can complement the existing flavors and textures of the salad.
- Experiment with herbs and spices: Enhance the flavor of the Green Goddess Avocado Dressing by incorporating additional herbs like parsley, dill, or tarragon, or by adding spices like cumin or paprika. These herbs and spices not only boost the flavor but also provide antioxidants and anti-inflammatory properties beneficial for eye health.
Feel free to get creative with the recipe and make adjustments based on your taste preferences and dietary requirements. Remember, the key to a great salad is to combine a variety of textures, flavors, and eye-healthy ingredients for a delicious and satisfying meal.
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