Like other dark green leafy vegetables, spinach is a valuable source of folate, iron and potassium.


Fresh spinach is available throughout the year and makes a nice change from lettuce. 

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.

Makes 4 servings
Cooking time: n/a


  • 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 


  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. 


Canada’s Choice per Serving: ½ Fat, 1 Extra

Makes 4 servings, serving size: 1½ cups (375 mL)

Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011,

Nutritional Information

Per Serving
Calories 69
Total fat 2 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 169 mg
Carbohydrates 11 g
Fiber 2 g
Protein 2 g

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