Years of research have shown that blueberries are one of the world’s richest anti-oxidant containing foods. In the United States alone, blueberries have become the second most popular variety of berries next to strawberries. But what’s good in having anti-oxidant content? If you must know, anti-oxidants are needed in order to maximize your health potentials. It fights off the harmful free radicals in the body which causes damage to the DNA and other cellular structures. To fully enjoy the health benefits of blueberries, you may want to try eating them raw; but then again, baking or cooking them will work as well.

Salads are great appetizers and very helpful to people who are trying to lose weight. The caloric count of the salads that you’ll eat will depend highly on its content and the kinds of sauces and toppings that you are trying to incorporate in it. For a healthier yet tasty take on your regular salad, try this recipe for blueberry-orange salad that’s guaranteed to satisfy even those with the pickiest of palates.

Ingredients:
Egg white ( 1 whole)
Sugar (2 tbsp)
Cardamom (1/2 tsp)
Pecans (1/2 cup; chopped)
Blueberries (2 cups; divided)
Olive oil (1/8 cup)
Balsamic vinegar (1/8 cup)
Sugar (1 tsp)
Orange juice (2 tbsp)
Arugula and spinach blend (6 ounces)
1 can of mandarin oranges (6-oz can; drained)
Goat cheese crumbles (1/4 cup)

Preparation:
Pre-heat your oven to 350 degrees Fahrenheit. Line a baking sheet with foil and spray it with non-stick cooking spray and set it aside. Mix your egg whites along with the first amount of sugar and cardamom in a medium-sized bowl. Throw the pecans into the mix and stir well. Place the pecans evenly over your prepared baking sheet. Place in the oven and bake for 10-15 minutes; stir as needed. Remove from the oven and break the pecans into smaller pieces.

Combine half of the blueberries, vinegar, olive oil, the second amount of sugar and orange juice in a food processor or blender. Work it until you achieve a smooth consistency.

Bring a large bowl over and toss your remaining blueberries, lettuce, and oranges together. Top with crumbled goat cheese and pecan nuts. Serve with vinaigrette.

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