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Nutrition and Fitness

Spinach, Pear, and Gruyere Salad with Sweet Dressing

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Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet.

Prep time: 10 minutes

Ingredients

For Salad:
Mix together:

  • 8 c. raw spinach
  • 2 medium pears, sliced thin and cut into ½" pieces
  • 2 oz. Gruyere cheese, sliced very thin (use potato peeler to slice)
  • 4 tbsp. chopped candied walnuts (or regular walnuts or almonds)
  • freshly ground pepper

For Dressing:

  • 2 tbsp. canola oil
  • 2 tbsp. apple cider vinegar
  • 2 tbsp. maple syrup
    Whisk ingredients together in a microwave-safe container; heat on high 30 seconds.

Directions:

  1. Wash and dry spinach; tear into smaller pieces and place into large bowl.
  2. Add sliced pear.
  3. Toss spinach and pears with warm dressing.
  4. Divide salad onto four plates; top with sliced Gruyere, nuts, and freshly ground pepper.

Makes: 4 servings

Serving size: 2 cups

Nutritional analysis (per serving):
264 calories
8 g protein
16 g fat
3 g sat. fat
22 g carbohydrate
4 g fiber
15 mg cholesterol
96 mg sodium
220 mg calcium
2 mg iron
126 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:
This recipe is an excellent source of calcium, folic acid, and vitamins A, K, and C, all of which are important nutrients during pregnancy and breastfeeding.

Reviewed by: Mary L. Gavin, MD

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

© 1995–2014 The Nemours Foundation/KidsHealth. All rights reserved.

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