Healthy Recipe:

Recipe: Spinach berry salad

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
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By Mayo Clinic staff
Serves 4

Ingredients

    4 packed cups torn fresh spinach
    1 cup sliced fresh strawberries
    1 cup fresh, or frozen, blueberries
    1 small sweet onion, sliced
    1/4 cup chopped pecans, toasted
    Salad Dressing
    2 tablespoons white wine vinegar, or cider vinegar
    2 tablespoons balsamic vinegar
    2 tablespoons honey
    2 teaspoons Dijon mustard
    1 teaspoon curry powder (can be omitted)
    1/8 teaspoon pepper

Directions

In a large salad bowl, toss together spinach, strawberries, blueberries, onion and pecans. In a jar with a tightfitting lid, combine dressing ingredients. Shake well. Pour over salad and toss to coat. Serve immediately.

Nutritional analysis per serving

Calories158 Sodium197 mg
Total fat5 g Total carbohydrate25 g
Saturated fat0.5 g Dietary fiber4 g
Monounsaturated fat3 g Protein4 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books and available at the MayoClinic.com Bookstore.
RE00144 Feb. 10, 2009

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