From the Editors of Live Right Live Well
Time to give the typical lettuce, shredded cheese and crouton salad a healthy makeover! Sweet seasonal fruits like cranberries, apples and pears make a great complement to ready-to-use bags of mixed greens and fresh spinach. Use your favorite pear and apple varieties to create a colorful salad filled with fiber and vitamins C and A. Cranberry antioxidants may help boost good (HDL) cholesterol levels and reduce risk of cancer and Alzheimer’s disease. Canola oil and almonds provide heart-healthy fats.
Makes 8 servings (1/8 salad with 3 tablespoons vinaigrette per serving)
IngredientsCranberry vinaigrette1/2 cup 100% cranberry juice1/4 teaspoon orange juice1 cup fresh or frozen (thawed) cranberries4 tablespoons canola oil1 large garlic clove6 tablespoons red wine vinegar1 teaspoon Dijon mustard2 tablespoons honey1/4 teaspoon salt1/8 teaspoon black pepper
Salad4 to 6 ounces fresh spinach leaves10 to 14 ounces mixed-green lettuce1 large pear, cored and very thinly sliced1 large apple, cored and very thinly sliced1 small red onion, very thinly sliced3/4 cup dried cranberries2/3 cup honey-roasted sliced almonds
Directions1. Prepare vinaigrette by combining all ingredients in a blender or food processor until smooth.2. Toss mixed greens, spinach and onion together in a large bowl. Add sliced fruits and toss lightly.3. Sprinkle salad with cranberries and almonds.4. Serve with vinaigrette. Refrigerate all leftover salad and vinaigrette.
Nutrition information per serving:240 calories4 g protein31 g carbohydrates13 g fat (1 g saturated)0 mg cholesterol135 mg sodium80 mg calcium2 mg iron1498 IU vitamin A21 mg vitamin C6.5 g fiber
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