Recipes
Spinach Salad
Ingredients:
Makes 4 servings, serving size: 1½ cups (375 mL)
Fresh spinach is available throughout the year and makes a nice change from lettuce. Like other dark green leafy vegetables, spinach is a valuable source of folate, iron and potassium.
Tip:
♦ Vitamin C in oranges and other fruits and vegetables improves the body’s absorption of iron from grains and dark green vegetables, such as spinach.
6 cups lightly packed baby spinach (about 5 oz/150 g) 1.5 L
1 large sweet onion, such as Spanish, Vidalia or other 1
mild onion, cut into rings
1 large orange 1
Unsweetened orange juice
1 clove garlic, finely chopped 1
¼ tsp salt 1 mL
¼ tsp freshly ground black pepper 1 mL
2 tsp vegetable oil 10 mL
Instructions:
1. In a salad bowl, combine spinach and onion.
2. Peel orange and cut into sections. Cut each section in half and add to the spinach mixture.
3. Squeeze juice from remaining orange membranes into a measuring cup and pour in enough orange juice to make ¼ cup (60 mL). Stir in garlic, salt, pepper and oil.
4. Pour dressing over salad and toss to coat. Cover and refrigerate for 4 to 6 hours to let the flavors mellow.
Notes:
Nutritional Analysis per Serving: Calories 69, carbohydrate 11g, fiber 2g, protein 2g, total fat 2g, saturated fat 0 g, sodium 169 mg, cholesterol 0 mg.
Canada’s Choice per Serving: ½ Fat, 1 Extra
Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca