By Mayo Clinic Staff
Dietitian's tip:
If desired, lightly toast the chopped walnuts in a small skillet to intensify their flavor.
Number of servings
Serves 12
- Diabetes meal plan
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Low-fat
- Meatless
- Healthy-carb
- Gluten-free
Ingredients
Dressing:
- 4 teaspoons olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon maple syrup
- 1/4 teaspoon nutmeg
- 1 tablespoon plain low-fat yogurt
Salad:
- 2 pounds spinach, roughly chopped (or 3 10-ounce packages)
- 1/2 cup sliced red onion
- 1 1/2 cups sliced cucumbers
- 1 1/2 cups grape tomatoes
- 1/4 cup chopped walnuts
- 1/4 cup blue cheese crumbles
Directions
Combine ingredients for dressing in a blender or processor. Chill.
Toss spinach greens with dressing and mound a generous 2 cups onto chilled plates.
Layer vegetables, walnuts and blue cheese crumbles on top of spinach. Serve.
Nutritional analysis per serving
Serving size: 2 1/2 cups
- Total carbohydrate 7 g
- Dietary fiber 2 g
- Sodium 95 mg
- Saturated fat 1 g
- Total fat 4 g
- Trans fat 0 g
- Cholesterol 2 mg
- Protein 4 g
- Monounsaturated fat 2 g
- Calories 70
- Added sugars 1 g
- Total sugars 2.5 g
- Vegetables 1
- Fats and oils 1
- Fats 1
- Nonstarchy vegetables 1
Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.
Jan. 12, 2019Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/blue-cheese-walnut-spinach-salad/rcp-20049960