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Makes 4 Servings
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Spinach Salad

Contributed by: News Canada

Developed for the Almond Board of California by Award-Winning Author and Registered Dietitian, Liz Pearson

(NC) - This salad is fresh, delicious and absolutely loaded with good nutrition. The spinach is loaded with carotnoids like beta-carotene, and a large supply of antioxidant-rich plant compounds. Almonds, one of the most nutrition-rich nuts, are especially high in calcium magnesium, potassium and vitamin E, while the blueberries and dressing provide an exceptional boost of antioxidants.

Spinach Salad With Blueberries, Feta Cheese, Slivered Almonds and Berry Mint Dressing
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  • 8 cups (2 L) of spinach
  • 1 cup (250 mL) of blueberries
  • 1/2 cup (125 mL) slivered almonds (toasted, optional)
  • 1/2 cup (125 mL) light, crumbled feta cheese
  • 3 tablespoons (45 mL) extra virgin, olive oil
  • 3 tablespoons (45 mL) Ribena (concentrated blackcurrant nectar)
  • 1 tablespoon + 1 teaspoon (20 mL) fresh, lemon juice
  • 2 tablespoons (30 mL) fresh mint, chopped
  • 1/4 teaspoon (1 mL) freshly cracked pepper


In a small bowl whisk together the salad dressing ingredients: olive oil, Ribena, lemon juice, fresh mint and pepper.

Toasting the almonds is optional, but it does intensify their flavour. To toast, place the almonds in an ungreased saucepan over medium heat. Stir them often, so they don't burn. They are done when golden brown. This should take about 5 minutes.

Place the spinach, blueberries, almonds and feta cheese in a large bowl.

Gently toss salad with the dressing and serve.

Serving Size: Makes 4 Servings

Nutritional Information: Serving size: 2 1/2 cups (625 mL), Calories 263 kcals, Cholesterol 10 mg, Fibre 4.2 g, Total fat 21 g, Saturated 3.5 g, Monounsaturated 12.4 g, Polyunsaturated 3.1 g, Magnesium 93 mg, Calcium 193 mg, Sodium 199 mg, Carb 12.9 g, Potassium 509 mg, Protein 7.3 g, Vitamin E 6.9 mg



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