Spinach berry salad

Dietician's Tip

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

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.

Serving Information

Serves 4

Nutritional analysis per serving

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

DASH Eating Plan Servings

Fruits: 1
Nuts, seeds and dry beans: 1/2
Sweets: 1/2
Vegetables: 1

Diabetes Meal Plan Choices

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

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Fruits: 1
Sweets: 1/2
Vegetables: 1

Last Updated May 5, 2015


Content from Mayo Clinic ©1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use