Made with fresh strawberries, pecans, feta, red onion, baby spinach and then topped with a strawberry vinaigrette rich in essential fatty acids, this healthy salad is packed with tangy and naturally sweet spring flavor.
Calling all strawberry lovers! This Superfood Strawberry Pecan Salad Recipe with Strawberry Sauce is the perfect way to enjoy all your favorite heart-shaped berries in spring when they really shine.
Healthy and full of nutrients, you will want to make this salad again and again. Not only is the dressing absolutely delicious and made with a few simple ingredients, you can make it in less than five minutes. This delicious salad also contains a full serving of essential fatty acids thanks to Flora’s Udo’s Oil 3•6•9 blend.
Just mix all the ingredients for the vinaigrette in a blender and you have a delicious strawberry dressing that you will regret not making sooner. You can even make your own dressing and eat it for a week. Or serve it to dinner guests as an easy start to a meal. Count on rave reviews.
This vegan salad may seem like a lot of ingredients, but trust me when I tell you that it is very easy to make.
Here are the Salad Ingredients You’ll Need
Strawberry: You will need fresh strawberries for the salad, but you can use fresh or frozen strawberries for the dressing. The riper the better! For the most flavor, look for strawberries that are completely red and firm to the touch with fresh green tops and no bruising. About 2-3 slices of medium sized strawberries per serving is a good serving. Cut them the way you like!
Young spinach: We love baby spinach for this salad. It is rich in vitamins A, C, K and folic acid, as well as minerals such as iron, calcium and potassium. A creamy salad would work too, as well as mixed greens or arugula for a spicier flavor.
Pecan: Strawberries and pecans are the perfect match! Pecans are also rich in fiber, minerals, and heart-healthy monounsaturated fats. Add them to a salad or toast lightly to bring out their warm, nutty flavor.
Feta (we used plant-based!) Feta cheese is optional, but the rich saltiness adds another layer of texture and flavor to this salad. We found plant-based vegan feta at Trader Joe’s and are now obsessed! It tastes exactly like the milk-based feta we know and love well. This is ideal if you want to reduce or avoid dairy products.
Sliced red onion: Slightly crunchy and sweet with a slightly spicy taste, red onion goes well with strawberries.
Red wine vinegar: A great addition to strawberries, just like red wine, red wine vinegar also contains beneficial antioxidants.
Honey: Raw honey contains beneficial nutrients such as amino acids and B vitamins, including B6, thiamin, niacin, riboflavin, and pantothenic acid, which are lost when commercial honey is processed when heated. I used Manuka Honey by Flora which is non-GMO, environmentally friendly and unpasteurized.
Shallot: We like to add shallots to offset the sweetness of the strawberries in the dressing. In the same family as garlic and onions, but much more tender, shallots will soak into the dressing the longer they sit and add a hint of onion flavor. Shallots are completely optional if you prefer pure strawberry flavor.
salt + pepper
UDO’S OIL™ 3•6•9 MIX: Ideal for this dressing, Udo’s Oil is a healthy blend of organic linseed, sesame and sunflower oils with a rich nutty and buttery flavor. It’s also a super healthy and rich source of plant-based essential fatty acids (EFAs), essential nutrients that we can only get from food.
Udo Erasmus, scientist and nutrition expert, created Udo Oil Blend 3•6•9 After years of research, he has shown that a 2:1 ratio of omega 3 to 6 is ideal for optimal health. The average American gets at least 10 times more omega-6s than 3!
Udo’s Oil contains the essential fatty acids you need in the amounts you need, but not found in other oils.
One tablespoon Udo oil provides
- 6 grams omega-3 fatty acids
- 3 grams omega-6 fatty acids
- 2.5 grams omega-9 fatty acids
Most of us lack omega-3s, an incredibly important, healthy fat that performs many beneficial functions in the body, including hormone production, mood enhancement, and skin, hair, and nail health.*
The omega-9s (oleic acid) in Udo oil are not essential, but they are beneficial for immunity, skin, energy, and mood.*
To learn more about the benefits of Udo oil read our full review here.
Udo Oil Blend 3 6 9 not only tastes great in this dressing, but also provides the right balance of essential fatty acids in a plant-based formula.
Made from sustainable ingredients, Udo’s Oil 3 6 9 Blend is available in 8.5 oz, 17 oz and 32 oz bottles.
➡ Shop Udo Oil Blend 369
Tools You’ll Need
- Cutting board
- Mini chopper, food processor or blender
How to make strawberry vinaigrette
Making this spring outfit is super easy! You don’t even have to cut much. Simply place everything in a food processor or blender and blend until smooth.
If you prefer a slightly more textured dressing, you can pulse it and stop when you reach your desired consistency.
Store the strawberry vinaigrette in the refrigerator until you’re ready to serve.
GET THE RECIPE!
Strawberry Pecan Salad with Strawberry Vinaigrette Sauce
Filled with tangy ripe strawberries, this simple yet delicious superfood salad is loaded with nutrients like vitamin C and antioxidants. The use of Udo’s Oil 3 6 9 Plant-Based Blend in Strawberry Vinaigrette provides a boost in omega-3 fatty acids.
- salad ingredients
- baby spinach or greens of your choice
- fresh strawberries chopped (2-3 per person)
- pecan nuts
- chopped red onion
- feta we used vegetable
- strawberry vinaigrette ingredients
- 1 cup strawberry
- 2 tablespoons red wine vinegar
- 1 tea spoon shallot minced meat (OPTIONAL)
- 1 tea spoon honey
- 1/8 cup Udo Oil Blend 3-6-9
- ¼ tea spoon black pepper
- ¼ tea spoon salt
Dressing Preparation: Place all dressing ingredients in a blender or mini food processor and blend until smooth. Set aside or store in the refrigerator until serving.
To Serve the Salad: Divide the greens among plates. Top with fresh sliced strawberries, pecans and feta. Serve with strawberry vinaigrette for garnish.
Instead of red wine, you can use apple cider or champagne vinegar.
Lightly toast the pecans to enhance the flavor of the nuts. Simply spread the nuts evenly in a single layer on a baking sheet and bake for 5-8 minutes at 350 degrees. Watch them carefully so they don’t burn. Refrigerate before adding to salad.
Boost your omega-3s in the right balance with Udo’s Oil 369 Blend!
If you like to make your own salad dressings. Udo’s Oil is an amazingly healthy and delicious superfood oil to have on hand, with just the right ratio of essential fatty acids!
Besides dressings, use it in smoothies, pesto, sprinkle on soups and hummus, or you can even mix it with spices to dip bread.
💡 Visit FloraHealth.com try Udo Oil Blend 3 6 9
* ThuThese statements have not been evaluated by the Food and Dr*g Administration. This product is not intended to diagnose, treat, cure or prevent any disease.