Blueberry and Tomato Summer Salad for One


There is a time around the middle of August when the fresh local blueberries and the summer tomatoes both hit their peak. This is the only time to make this salad.

This salad only serves one but feel free to double, triple, quadruple…

I plate the salad which is chef-speak for: I prepare each salad on its own plate.

1 heaping cup (250 mL) baby arugula, we skipped in on the show!
1-2 really ripe summer tomatoes, heirlooms are fabulous
¼ cup (60 mL) fresh blueberries
2 tbsp (30 mL) goat’s milk feta cheese
2 tsp (10 mL) extra virgin olive oil
1 tsp (5 mL) balsamic vinegar

  1.  Place arugula in a clean sink of cold water. Swish well to make sure there isn’t any sand or dirt clinging to it. Place in a salad spinner and spin or pat dry. (We skipped this on the show)
  2. Pile the clean dry arugula onto a large white plate. Okay, any colour will do but it looks spectacular on a large over sized white plate. My friend Jill calls my large white plates, my restaurant plates.
  3. Wash and dry tomatoes. Using a serrated knife slice the tomatoes into ½- inch (1 cm) slices.
  4. Arrange artistically on top of the arugula.
  5. Rinse blueberries well under cold running water. Let drain. Place on a paper towel to dry. Sort through and remove any stems. Sprinkle on top of tomatoes.
  6. Crumble feta and sprinkle on top. Drizzle with oil and vinegar. Serve.


Makes one serving

Each one serving = 226 Calories, 16.6 g Total fat, 6.3 g Sat Fat, 0 g Trans Fat, 359 mg Sodium, 14.5 g Carbs, 3 g Fiber, 8.6 g Sugars, 8 g Protein


Diabetes Food Choice Values Per Serving: 1 Carbohydrate, 1 Meat and Alternatives, 3 Fats

And the finished product!


How much does 2 tbsp (30 mL) of feta weigh?

It is a pitiful 15 g (½ oz).




0 thoughts on “Blueberry and Tomato Summer Salad for One”

  1. Mairlyn, when you say double for cupcake count and serving, I am confused… does it mean that you get 2 carbohydrates, 1 fat and 159 calories for 2 cupcakes or do you double the count to 218 calories/ cupcake… thank you in advance.

    I love it when you are on BT because you make cooking look like fun and not so hard after all. I hate cooking and preparing meals as I have been doing it for 50 years and my passion is gone… so sad to say the least.


    1. Try either low fat or skim chocolate milk. You need the extra flavour and sweetness from the chocolate so don’t use regular milk. And sorry I am replying twice – just figured the reply option on the site!!!

  2. Pingback: Summer Antioxidants - Jane Dummer RD

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