Spinach berry salad

By Mayo Clinic Staff

Dietitian’s tip:

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

Number of servings

Serves 4

Ingredients

    Salad:

  1. 4 packed cups torn fresh spinach
  2. 1 cup sliced fresh strawberries
  3. 1 cup fresh or frozen blueberries
  4. 1 small sweet onion, sliced
  5. 1/4 cup chopped pecans, toasted
  6. Salad dressing:

  7. 2 tablespoons white wine vinegar, or cider vinegar
  8. 2 tablespoons balsamic vinegar
  9. 2 tablespoons honey
  10. 2 teaspoons Dijon mustard
  11. 1 teaspoon curry powder (optional)
  12. 1/8 teaspoon pepper

Directions

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.

Nutritional analysis per serving

Serving size: 1 1/2 cups

  • Total carbohydrate 25 g
  • Dietary fiber 4 g
  • Sodium 198 mg
  • Saturated fat 0.5 g
  • Total fat 5 g
  • Trans fat 0 g
  • Cholesterol 0 mg
  • Protein 4 g
  • Monounsaturated fat 3 g
  • Calories 158
  • Potassium 171 mg
  • Total sugars 19 g
  • Added sugars 9 g

Diabetes Meal Plan Choices

  • Fats 1
  • Fruits 1
  • Nonstarchy vegetables 1
  • Sweets, desserts and other carbohydrates 1/2

This recipe is one of 400 recipes collected in the “Fix-It and Enjoy-It! Healthy Cookbook” published by Good Books.

Sept. 23, 2021

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