The sweetness of fruit goes very well with the texture and slightly bitter taste of spinach. Oranges are delicious in salads, but we use many other fruits as well, depending on the season — from pears and apples in fall to a variety of berries in spring and summer. Dried fruits processed without sugar make an excellent addition to salads when fresh fruits are expensive or not available. Toasting nuts for 4 to 5 minutes on a baking sheet in the oven is easy and makes them taste fresh. From the Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook
Yield: 4 servings
2 tablespoons white wine vinegar
1 tablespoon sugar-free raspberry jelly or jam
1 tablespoon extra virgin olive oil
¼ cup fresh or thawed frozen raspberries
2 teaspoons minced shallot
½ teaspoon Dijon mustard
Freshly ground pepper
¼ teaspoon sugar substitute, optional
6 ounces baby spinach
2 navel oranges, peeled and segmented
2 tablespoons chopped walnuts, toasted
¼ cup crumbled reduced-fat feta cheese
*Note: Try different fruit and nut combinations when making this salad, such as dried cherries with pecans and a bit of blue cheese, or fresh strawberries, almonds and grated Parmesan cheese.
1. In a small bowl, combine all ingredients for the vinaigrette. Whisk well to combine. The fresh raspberries will fall apart and the jam will melt. Taste for seasoning, and add sugar substitute if needed.
2. Place the spinach in a salad bowl. Top with the orange segments, walnuts and cheese. Toss with the dressing, and serve immediately.
Nutrition Facts Per Serving: (1/2 cup): Calories 130 (48 percent from fat), Protein 4g, Total Carbohydrate 16g, Fiber 4g, Cholesterol 5mg, Total Fat 7g, Saturated Fat 1g, Sodium 160mg
Dietitian’s note: Although high in their percentage of calories from fat, these salads are a wonderful source of heart-protective monounsaturated and polyunsaturated fats (from the olive oil and nuts), as well as phytonutrients and dietary fiber.
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*Note: The photo displayed is representational only and does not show this exact recipe.