Many people think of brunch as a luxury or a meal not meant for everyone. It is also thought to be a very modern thing. Well, It is not! People started having brunch during the 1930s, and it was considered as necessary as any other meal of the day.
Brunch is a meal you eat in the early afternoon or the late morning between 11:00 am and 1:30 pm. In simple words, you may say it is a meal you have between breakfast and lunchtime. The word itself combines ‘breakfast’ and ‘lunch.’
Different countries have different brunch traditions and recipes. Chinese prefer to eat dim sum at brunch, whereas Canadians serve small sweet and savory dishes in the meal. Many people take bread-based food with fruits and salads as a side dish. Sometimes, a little drink also makes it to the brunch table.
So, if you are looking for an easy-to-make brunch recipe, you have come to the right place. It contains spinach and fruits. They are healthy ingredients that will fulfill your nutritional requirements and satisfy your taste buds. It is an easy brunch salad that you can quickly make and enjoy.
Before heading to the best brunch spinach and fruit salad recipe, let’s see why these ingredients are good for you!
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Why Are Spinach and Fruit Good for You?
The following are the benefits of spinach and fruits in your meals:
Vitamins and Minerals
Vitamins are micronutrients and play an essential role in growth, functioning of the nervous system, boosting immunity, and repairing damaged tissues. Spinach is rich in vitamin content.
It is full of vitamin A, vitamin C, vitamin K, vitamin B2 and vitamin B6. Fruits, including bananas, strawberries, oranges, and berries, have a bag full of vitamins and minerals. These vitamins include vitamin A, vitamin B, vitamin C, and folic acid.
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Low in Calories
If you are into weight loss, eating fruits and spinach is perfect for you. They are nutrient-rich but low-calorie foods. Both can help you in maintaining your daily calorie intake. They do not overburden you and feel light on the stomach.
Antioxidants
Spinach has antioxidants that are effective against inflammation and diseases. It has kaempferol which helps in reducing cancer risk and its spread. Also, fruits and vegetables have quercetin. This flavonoid has protective effects on human memory and cardiovascular disease.
Fiber
Fiber is essential for improving bowel movement, accomplishing a healthy weight, and controlling blood sugar levels. It is something that everyone knows that nothing can provide you with fiber better than fruits and vegetables.
Bananas have prebiotics. It is a form of fiber and promotes bacterial growth in the human gut for easy digestion. Although orange lacks dietary fiber, some varieties have fiber in pulp.
Protein Content
There is a considerable amount of protein content in spinach and fruits, especially bananas, oranges, and berries. Protein has amino acids, which are the building blocks of the human body. It also provides energy for daily activities and body processes. Whey protein is also an excellent source of amino acids fulfilling your protein intake.
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Now, let’s head toward the recipe!
Nutrition Facts
|
Calories |
1.22x106 J (292 Calories) |
|
Proteins |
0.16 oz (4.7 g) |
|
Carbohydrates |
1.05 oz (30 g) |
|
Fat |
0.61 oz (17.5 g) |
|
Cholesterol |
0.0003 oz (10.6 mg) |
|
Sodium |
0.009 oz (271.2 mg) |
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Ingredients
- Baby spinach ( 2 packets 10 ounces each)
- 2 bananas
- 12 strawberries (fresh)
- Mandarin oranges ( 1 can 10 ounces)
- ½ cup of dried cranberries
- ½ cup pine nuts
- Poppyseed dressing (as needed)
Directions
- Place baby spinach in a bowl. And add a layer of bananas and strawberries to it.
- Put dried mandarin oranges and cranberries, and sprinkle pine nuts on the top.
- Drizzle with poppy seed dressing and mix it gently.
Tip
If you don’t like the fruits used in the recipe, you can replace them with your favorite ones. Also, choose the salad dressing, whatever is available or you like!
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Conclusion
Spinach and fruits make a delicious combination. This brunch salad is healthy and fulfills your nutritional needs. You can play with the ingredients, but this recipe is the best one in terms of balanced nutrition and taste. It has vitamins, minerals, and some macronutrient content. All these are significant for performing day-to-day activities.
So, what are you waiting for? Get up and make this salad. Make it for your family and friends and stay healthy together!
Reading List
Article Sources
- Babaei, Fatemeh, et al. “Quercetin in Food: Possible Mechanisms of Its Effect on Memory.” Journal of Food Science, vol. 83, no. 9, Sept. 2018, pp. 2280–87. PubMed, https://doi.org/10.1111/1750-3841.14317.
- Chawla, Jasvinder, and David Kvarnberg. “Chapter 59 - Hydrosoluble Vitamins.” Handbook of Clinical Neurology, edited by José Biller and José M. Ferro, vol. 120, Elsevier, 2014, pp. 891–914. ScienceDirect, https://doi.org/10.1016/B978-0-7020-4087-0.00059-0.
- Chen, Allen Y., and Yi Charlie Chen. “A Review of the Dietary Flavonoid, Kaempferol on Human Health and Cancer Chemoprevention.” Food Chemistry, vol. 138, no. 4, June 2013, pp. 2099–107. PubMed Central, https://doi.org/10.1016/j.foodchem.2012.11.139.
- Holscher, Hannah D. “Dietary Fiber and Prebiotics and the Gastrointestinal Microbiota.” Gut Microbes, vol. 8, no. 2, Feb. 2017, pp. 172–84. PubMed Central, https://doi.org/10.1080/19490976.2017.1290756.
- Patel, Rahul V., et al. “Therapeutic Potential of Quercetin as a Cardiovascular Agent.” European Journal of Medicinal Chemistry, vol. 155, July 2018, pp. 889–904. PubMed, https://doi.org/10.1016/j.ejmech.2018.06.053.
- Tang, Guangwen. “Chapter 25 - Spinach and Carrots: Vitamin A and Health.” Bioactive Foods in Promoting Health, edited by Ronald Ross Watson and Victor R. Preedy, Academic Press, 2010, pp. 381–92. ScienceDirect, https://doi.org/10.1016/B978-0-12-374628-3.00025-6.
