Hi I’m Jackie, and welcome to Healthy Eating with HealthWorks. In this episode, we show you how easy it is to make a delicious meal of colorful fruits and vegetables. Today we are making a spinach salad with strawberries and walnuts. Before you begin, you want to make sure you have a clean workspace. When you are preparing ready to eat foods like fruits and vegetables, you want to make sure they are separate from raw meats and poultry so you don’t contaminate them with bacteria or pathogens that could cause foodborne illness. You also want to make sure that you wash your hands with soap and warm water for 20 seconds. So once you have a clean workspace and clean hands, you can gather your ingredients. You are going to need one 6 ounce bag of spinach or its about 4 cups, 6 strawberries, 1 cup of walnuts, 1/4 of a large red onion, a baking sheet, we are going to use a strawberry balsamic vinaigrette, a cutting board, a knife a large plate, and a fork. Now that we have all our ingredients, we are going to prepare our walnuts first. We are going to toast our walnuts to bring out the sweet and nutty flavor which we We are going to toast our walnuts to bring out the sweet and nutty flavor which will work perfect in the salad. To toast walnuts you just take the walnuts and scatter them out on the baking sheeting in a single layer. And then you are going to pop them in the oven for about 8 to 10 minutes at 350 degrees Fahrenheit. I actually have a batch that is already made and we are going to coarsely chop them but before you do, make sure you let them cool for a few minutes. So now we are going to coarsely chop our walnuts. Walnuts are a power food meaning they are packed with tons of nutrients that are beneficial to your health. First of all, they are rich in polyunsaturated fats which will reduce your risk for cardiovascular problems later in life. They also contain a good source of protein, many essential minerals, and fiber for good digestive health. Now lets prepare our strawberries. First you want to wash your strawberries. Its always very important to wash your fruits and vegetables before eating them. To wash strawberries, you want to take a damp cloth or paper towel, dip it in water and then gently wipe each berry. I know this seems time consuming, but its the best way to ensure that your strawberries are as clean as possible. Strawberries are another power food. They are full of vitamins A, C, B6, fiber, potassium, folate, antioxidants and flavinoids. These vitamins and minerals boost your immune system and help you fight illness. Next you’re going to trim the leafy ends off of each strawberry. And then you are going to cut them into quarter pieces. Making sure that your fingers are curled back. Now we are going to slice our red onion. To safely slice a red onion, you want to first cut off the ends with your knife. Ok, so then you want to peel the outer layer of the onion off. And then you are going to cut the onion from root to stem. With your fingers curled back, just slice the onion until you are about half onion and that is just as much as we’re going to use for the salad. And you can use as much as you want, more or less depending on your taste preferences. You might not think an onion gives you many health benefits but thats not true at all. This is because onions contain a certain flavinoid and phytochemicals which help lower high blood pressure, reduce risk for heart attacks and help protect against cancer. They are also free of saturated fat, very low in sodium, cholesterol free, high in vitamin C, and a good source of dietary fiber. Now, we are ready to combine all of our ingredients. You want to take your spinach in a large bowl and add the walnuts, strawberries, the red onion, and then you are just going to drizzle a little bit of this strawberry balsamic. You can put as much as you would like or as little as you would like. And then you are just going to toss to combine everything together. If you wanted to save the salad for later, to properly store it, you want to cover it with a piece of plastic wrap and then place it on the top shelf of the refrigerator above raw meats and poultry or anything else that can leak onto the salad and contaminate it. Hi Brita! Hi Jackie! I invited my friend Brita from HealthWorks over to enjoy this delicious salad that I made! Are you excited to eat this salad? It looks delicious, I’m really excited! You can make this at home? Yep! This quick and easy delicious salad is a great way to incorporate fruits and vegetables into your diet. We hope you enjoy this recipe and thank you for watching Healthy Eating with HealthWorks!