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Nutrition and Fitness

Spinach Salad

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Note: This recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products.

Prep time: 20 minutes

Ingredients:

  • 6 c. fresh spinach, torn in bite size pieces
  • ½ c. mandarin oranges
  • 1 c. strawberries, sliced
  • 4 oz. soy blue cheese crumbles
  • ¼ c. cashews

    Dressing:
  • 3 tbsp. red wine vinegar
  • 3 tbsp. orange juice
  • 1½ tbsp. canola oil
  • ¼ tsp. dry mustard
  • 1/3 tsp. poppy seeds

Directions:

  1. Mix dressing ingredients and refrigerate.
  2. Mix the fruit and spinach together.
  3. Pour dressing over salad and mix well to coat evenly.
  4. Divide salad among 4 plates (about 2 cups each plate).
  5. Sprinkle cashews and soy blue cheese over the top of each salad plate.

Serves: 4

Serving size: about 2 cups

Nutritional analysis (per serving):
229 calories
11 g protein
12 g fat
3 g sat fat
24 g carbohydrate
2 g fiber
66 mg cholesterol
549 mg sodium
276 mg calcium
3.9 mg iron

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

Variations and suggestions:
This salad can be served as a side dish, or add some chicken to it and make it a meal!

Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012

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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