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Extension > Family > Live Healthy, Live Well > Healthy Bodies > Eat Smart > The Recipe Box > Apple Spinach Salad

The Recipe Box

black eyed peas in bowl

Apple Spinach Salad

Combine spinach and apples for a light, fresh-tasting salad. Use spinach fresh from your garden, farmers market, or local grocery store.

Number of Servings: 6
Serving Size: 1/2 cup

Ingredients

4 cups spinach leaves

2 tablespoons canola oil

2 1/2 tablespoons cider vinegar

1 tablespoon sugar

1/4 teaspoon salt

1/4 cup red onion, chopped

1 medium tart apple, cut into bite-sized chunks

1/4 cup raisins* or dried cranberries

*Raisins were used for the nutrition analysis

Directions

Time needed: 15 minutes preparation

  1. Wash spinach thoroughly. Pat dry or spin in a salad spinner.
  2. Tear spinach into bite-sized pieces and place in a large bowl. Set aside
  3. In a small bowl mix oil, vinegar, sugar, and salt.
  4. Add the apple, onion, and dried fruit to the oil mixture and toss to coat apples. Let stand ten minutes.
  5. Combine ingredients together in the large bowl of spinach and serve.
  6. Refrigerate leftovers.

Nutritional Information

Calories 90.6
Total Fat: 4.7 g
Saturated Fat: 0.4 g
Cholesterol: 0 mg
Sodium: 114.3 mg
Total Carbohydrate: 12.5 g
Dietary Fiber: 1.5 g
Total Sugar: 9.2 g
Protein: 0.9 g

Allergens: None noted

Tips and Variations

The spinach and oil/vinegar mixture can be prepared ahead and stored separately in the refrigerator.

To keep the apple from getting brown, cut the apple and add to the oil/vinegar mixture then assemble the salad just before serving. The vinegar in the dressing keeps the apple from browning.

For a complete meal, add slices of baked or grilled chicken breast and serve with a slice of whole wheat bread and a glass of skim milk.

Source

This recipe was developed by University of Minnesota Extension Center for Family Development staff.

Related Resources

Blueberry Spinach Smoothie — Whip up a batch of this healthy smoothie for breakfast or snack. It's a great way to get kids (and grown-ups) to eat their greens!

Marinated Three Bean Salad — Get your kids involved in the kitchen with this easy salad. Swap in whatever beans and peppers you have on hand.

Growing Leafy Greens in Minnesota Home Gardens — Explore tips for planting watering greens, controlling weeds, harvesting, and more.

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