food for the mind

In the Kitchen

Blueberry and Avocado Salad


  • 12-15 blueberries
  • 1/2 avocado, cubed
  • organic baby greens
  • 1 lemon
  • garlic salt, sea salt and fresh cracked pepper to taste
  • 1 tomato, diced and salted (I prefer heirloom, but you can choose your favorite)


Mix the baby greens, blueberries, diced avocado and tomato together. Squeeze the lemon juice over the salad for a dressing and finish with garlic salt, sea salt and fresh cracked pepper to taste. And viola! – An easy, beautiful, nutritious, and tasty salad is born.



I am Sarah Cassidy, Dana James’ research assistant, aspiring nutritionist, and this week’s guest blogger. I am a long time foodie and self titled amateur chef. Recently my boyfriend (a former client of Dana’s) and I have started a gluten and dairy free diet to improve our overall digestive health. Over the last year I have worked with new recipes that are easy on the digestive system and fantastic enough to satisfy our picky palates. Below is one of the staple recipes in our diet; a blackberry and avocado salad. This is a vegan recipe, but you can always add some parmesan or oily fish if desired. I hope to be able to share more soon!

For all of you nutritional nerds out there (like me) see below for the nutritional breakdown.

Blackberries are notable for their high nutritional contents of dietary fiber, vitamin C, vitamin K, folate acid, and manganese. Blackberries rank highly among fruits for antioxidant strength. The seeds contain omega-3 (alpha-linolenic acid) and -6 fats (linoleic acid), dietary fiber, carotenoids and ellagic acid.

Avocados have 35% more potassium than bananas. They are rich in B vitamins, as well as vitamin E and vitamin K. Avocados have a high fiber content of 75% insoluble and 25% soluble fiber. Avocados serve as a natural antibacterial component, are currently being researched as having anti-cancer activities and the ability to treat hypertension. Enjoy!


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