Sweet & Simple: Strawberry Spinach Salad and No-Sugar Strawberry Chia Jam

Hey Healthy,

April gave us asparagus, citrus, leeks, and radishes—but she saved the best for last: strawberries.

This week, we’re closing out the month with two recipes that celebrate strawberries at their peak—ripe, juicy, and naturally sweet. First, a strawberry balsamic spinach salad that’ll have you licking the plate. Then, a refined sugar-free strawberry chia jam that works on toast, yogurt bowls, or even plant-based ice cream.

If you’ve got a sweet tooth but want to stay blood sugar smart, this one’s for you.

What’s In Season This Week

• Strawberries

• Spinach

• Green onions

• Fresh herbs (mint, basil)

• Arugula

• Rhubarb (pair with strawberries in jam!)

Recipe 1: Strawberry Balsamic Spinach Salad

Ingredients:

• 2 cups baby spinach

• 1 cup strawberries, sliced

• 1 tbsp red onion or green onion, thinly sliced

• 2 tbsp slivered almonds or pumpkin seeds

• Optional: 1 tbsp vegan feta or avocado

Balsamic Dressing

• 1 tbsp balsamic vinegar

• 1 tbsp olive oil

• 1 tsp Dijon mustard

• 1/2 tsp maple syrup (optional)

• Pinch sea salt + cracked black pepper

Instructions:

1. Whisk dressing ingredients together until combined.

2. In a bowl, layer spinach, strawberries, onion, and nuts/seeds.

3. Drizzle dressing on top. Toss gently and serve immediately.

Recipe 2: No-Sugar Strawberry Chia Jam

Ingredients:

• 2 cups strawberries, hulled and chopped

• 1–2 tbsp water

• 1 tbsp lemon juice

• 2 tbsp chia seeds

• Optional: 1 tsp vanilla extract or cinnamon

Instructions:

1. In a small saucepan, simmer strawberries with water for 5–7 minutes until they break down.

2. Mash gently with a fork or potato masher.

3. Stir in chia seeds and lemon juice. Let simmer for 2 more minutes.

4. Remove from heat and let thicken for 10 minutes.

5. Store in a glass jar in the fridge for up to 1 week.

Nutrition Breakdown (Salad and 2 tbsp Jam)

• Calories: ~280

• Fiber: ~7g

• Carbs: ~22g (natural sugars)

• Protein: ~5g

• Fat: ~15g

• Why it works: Both recipes are rich in fiber, antioxidants, and heart-healthy fats. The jam uses fruit to sweeten without spiking blood sugar.

Kitchen Tip: How to Store Strawberries

Line a container with paper towels, place unwashed strawberries in a single layer, and keep refrigerated. Wash only before eating to prevent mold.

Leftover Remix: Strawberry Toast

Spread the chia jam over a slice of whole grain toast and top with almond butter and hemp seeds. Quick, satisfying, and blood sugar smart.

Shopping Tip: Pick Ripe Strawberries

Look for strawberries that are deep red with green caps. If they’re pale or white at the tips, they were picked too early and won’t be as sweet.

Final Thoughts

There’s no need to fear sweet flavors—when they come from nature and are paired with fiber and healthy fats, they nourish your body and satisfy your taste buds.

Next month, we’re focusing on women’s health, with a spotlight on PCOS, hormone balance, and plant-based ways to take control of your wellness.

Until May—
Gwen
The Nutritionist & Nurse