Healthy Recipe:

Recipe: Blue cheese, walnut spinach salad

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
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Dietitian's tip: This is a gluten-free recipe.
By Mayo Clinic staff
Serves 12

Ingredients

    Dressing

    • 4 teaspoons olive oil
    • 2 tablespoons balsamic vinegar
    • 1 tablespoon maple syrup
    • 1/4 teaspoon nutmeg
    • 3 teaspoons plain low-fat yogurt
    • 2 pounds spinach, roughly chopped
    • 1/2 cup sliced red onion
    • 1 1/2 cups sliced cucumbers
    • 1 1/2 cups grape tomatoes
    • 1/4 cup walnuts, chopped
    • 1/4 cup blue cheese crumbles

Directions

Combine ingredients for dressing in a blender or processor. Chill.

Toss spinach greens with dressing and mound a generous 1 cup onto chilled plates.

Layer vegetables, walnuts and blue cheese crumbles on top of spinach.

Serve.

Nutritional analysis per serving

Serving size: About 2 cups
Calories80 Sodium100 mg
Total fat4 g Total carbohydrate7 g
Saturated fat1 g Dietary fiber2 g
Trans fat0 g Sugars1 g
Monounsaturated fat2 g Protein4 g
Cholesterol2 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.
RE12360 Oct. 10, 2012

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