Health eMinutes

Featured Healthy Recipe: Mixed Greens Salad with Fruits and Walnuts


Salad is a delicious way to get a variety of colorful fruits and vegetables in one's diet. The addition of walnuts provides valuable Omega 3 fatty acids.

Salad

  • 1 bag (5 ounces) spring mix salad greens or 8 cups torn mixed salad greens
  • 1 apple, cubed
  • 1 pear, cubed
  • 1/2 cup Craisins (dried cranberries)
  • 1/2 cup red onion, thinly sliced
  • 2 tablespoons chopped walnuts

Dressing

  • 3 tablespoons red wine vinegar
  • 3 tablespoons balsamic vinegar
  • 1 1/2 tablespoon honey
  • 3/4 teaspoon Dijon mustard
  • 1 tablespoon olive oil
  • 2 teaspoons poppy seeds

Combine greens, apple, pear, Craisins, onion and walnuts in a large serving bowl. Combine vinegars, honey, mustard, oil and poppy seeds in a small bowl or a jar with a lid. Whisk or shake to emulsify. Pour dressing over salad and toss evenly to coat. Serve immediately. Makes 8 (1 1/4 cup) servings.

Nutrition information per serving: 103 calories (30 percent from fat), 3 grams fat, 0 grams saturated fat, 0 milligrams cholesterol, 19 grams carbohydrates, 1 gram protein, 12 milligrams sodium, 3 grams dietary fiber