Healthy Hints

This bright and vibrant salad is bursting with good-for-you ingredients. Packed with powerful nutrients, one cup of raw spinach is an excellent source of vitamins A and K. And, like other leafy greens, spinach also has folate, iron, fiber, magnesium, calcium and vitamin C. Adding nuts and seeds to your salads is a simple and tasty way to get more heart-healthy nutrients such as unsaturated fats and fibre. Wondering how many nuts you should have? Stick to what fits in the palm of your hand.

Ingredients

Ingredients

Salad:

55 g (½ cup) walnut halves

140 g (6 cups) spinach, washed 

1 medium apple, cored and diced

30 g feta cheese (¼ cup), crumbled

35 g (¼) pomegranate seeds

Dressing:

75 g (½ cup) raspberries

2 tbsp olive oil

2 tbsp apple cider vinegar

1 tsp dijon mustard

1 garlic clove, minced

⅛ tsp salt

⅛ tsp pepper 

What does this chart mean?

Serving Weight 75 g
  • Calories185kcal
  • Protein4.3g
  • Fat13.0g
  • Saturated fat2.3g
  • Trans fat0.0g
  • Cholesterol5.6mg
  • Carbohydrate16.0g
  • Sugars (Total)9.8g
  • Fibre4.4g
  • Sodium155.70mg
  • Salt0.4g
  • Iron1.4mg
  • Vitamin A149.5RAE
  • Vitamin C17.2mg
  • Vitamin D0.0mcg
  • Vitamin B120.1mcg
  • Potassium368.4mg

Directions

  1. Preheat oven to 180°C / 350°F / Gas 4. Spread the walnut halves evenly on baking sheet and bake for 7-10 minutes. Remove them from the oven and allow them to cool. Crush them to the desired size. 
  2. In a large bowl, toss together the spinach, apple, feta, pomegranate seeds and toasted walnuts. 
  3. To make the dressing, place the raspberries in a separate bowl, and mash them with a fork. If you prefer not to have seeds in your dressing, pass the raspberries through a fine strainer and into the bowl.
  4. Add the olive oil, apple cider vinegar, dijon mustard, garlic, salt and pepper to the raspberries. Whisk together thoroughly and pour over the salad.
  5. Lightly mix to evenly spread the dressing.
 
 
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