Health Information Library

Spinach berry salad

July 29, 2022

Recipe

This sweet and nutty salad is an excellent source of vitamin C, folate and manganese.

Serves 4

This homemade salad dressing is flavorful while being low in calories.

To make this plant based, use maple syrup instead of honey.

In a large salad bowl, toss together spinach, strawberries, blueberries, onion and pecans.

In a jar with a tight-fitting lid, combine dressing ingredients. Shake well. Pour over salad and toss to coat. Serve immediately.

Salad:

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 (optional)
1/8 teaspoon pepper

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils 1 Fruits Grains and grain products Meats, poultry and fish 1/2 Nuts, seeds and dry beans 1/2 Sweets 1 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) 1 Fruits Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables Starches 1/2 Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1 Fats 1 Fruits Protein and dairy 1/2 Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 158 Calories 25 g Total carbohydrate 0 mg Cholesterol 4 g Dietary fiber 3 g Monounsaturated fat Potassium 4 g Protein 0.5 g Saturated fat 1 1/2 cups Serving size 198 mg Sodium 5 g Total fat