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Kale, spinach and strawberries make a healthy, delectable summer dish

Kale, spinach and strawberry salad with lemon poppy seed dressing
Kale, spinach and strawberry salad with lemon poppy seed dressing
Photo courtesy of Meltwich

It’s that time of year again.

Thick, juicy hamburgers, plump hot dogs, and slabs of ribs glazed in tangy barbecue sauce spread across smoky grills; tables lined with aluminum pans piled with deep-fried, golden-crusted chicken legs, wings and grouper fillets, baked beans, potato salad, cole slaw and corn on the cob.

You crave the summer fare, but your healthy lifestyle forbids it. So, you search for something appetizing without the high content of calories, carbohydrates, sugar, fat and guilt.

Andrew Drayton and Lisa Duque, owners of Meltwich, a catering company in Charlotte, North Carolina, have created a recipe for a healthy, satisfying alternative containing nutrient dense ingredients in a savory blend of sweet, zesty, tangy and nutty flavors.

Start to finish time: 15 minutes
Servings: 4
4 cups kale, chopped, stems removed
2 cups spinach
1 cup grape tomatoes
1 pinch sea salt or Kosher salt
1 cup strawberries, sliced
1 avocado, chopped or sliced
1/3 cup sliced almonds
1/4 cup feta cheese or goat cheese

Heat the oven to 325 F. Lightly coat a baking sheet with olive oil. Place the grape tomatoes on the baking sheet 1 inch apart. Bake for 10 minutes. Remove from oven. Set aside.

In a large bowl, add kale. Sprinkle sea salt over the kale. Massage the leaves until they’re tender and dark. Add spinach, strawberries, avocado, almonds, roasted grape tomatoes and feta cheese. Toss gently. Set aside.

Nutrition information per serving: 63 calories; 48 calories from fat; 5 g fat (1 g saturated; 0 g trans fat); 1 mg cholesterol; 4 g carbohydrates; 50 mg sodium; 133 mg potassium; 1 g sugar.

4 cups Greek yogurt
8 tablespoons honey
8 tablespoons fresh lemon juice or white wine vinegar
4 teaspoons poppy seeds

In a small container, whisk ingredients together until blended. Pour over salad. Serve.

Nutrition information per serving: 75 calories; 20 calories from fat; 3 g fat (1 g saturated; 0 trans fat); 8 g cholesterol; 13 g carbohydrates; 0 mg sodium; 115 mg potassium; 1 g sugar; 2 g protein.

Meltwich, whose specialty is gourmet sandwiches and wraps, offers a variety of poultry, beef, fish and vegetarian entrées made with homemade spreads, vegetables and gourmet cheeses, and side dishes of fresh vegetables, grain, bean and pasta salads.

For catering inquiries and requests, contact Meltwich at

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