Spring Salad

Recipe from Lee Anne Mills, Senior Marketing Manager, Wal-Mart.


Spring Salad

This is a basic recipe for making a healthy tossed salad, but where you take it from here is really up to you — nearly anything can be added in for more flavor and fun!

Ingredients

What you include in your spring salad is up to you. We’ve included a few ideas below to get you started. Feel free to mix and match your favorites and toss them into your salad.

Mixed Greens

You can include baby greens, arugula, radicchio, Boston red leaf, baby spinach, romaine, Bibb — anything but iceberg works! We used 12 cups of greens.

Vegetables

We love cherry tomatoes, carrots, celery, chopped fennel (the white part), cucumber, frozen peas, edamame. We used 4 cups of veggies.

Fruits

Try fresh pears, apples, grapes or dried cherries, cranberries, raisins, figs, dates, whatever you have on hand. Don't forget the berries, fresh blueberries, raspberries and strawberries. We used 3 cups of fruits.

Nuts or seeds

Sunflower kernels (unsalted!), soy nuts, almonds, walnuts

Cheeses

Use sparingly for flavor without adding fat. Consider low-fat varieties of goat, feta, bleu, gorgonzola, Asiago. Consider serving separately so it can be lightly sprinkled on the individual salad (you’ll use less this way, and keep the fat content to a minimum).

Preparation

  • Toss together in a bowl with your favorite low-fat salad dressing, or try a simple, easy and healthy vinaigrette:
  • 1/2 cup olive oil
  • 1/4 cup flavored vinegar – balsamic, apple cider, wine vinegar, raspberry vinegar
  • Splash of lemon juice
  • Garlic powder
  • Combine in a cruet and shake.
  • Refrigerate unused portion for best results.

This recipe serves 12.

Nutritional Analysis (per serving)

  • 271 calories (66% calories from fat)
  • 14% calories from saturated fat
  • 6 grams protein
  • 20 grams carbohydrates
  • 20 grams fat
  • 124 milligrams calcium
  • Nutritional analysis will vary based on ingredients and amounts used.