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Blue cheese, walnut spinach salad

January 12, 2019

Recipe

Blue cheese has a strong flavor so you only need a small amount to punch up the flavor of this spinach salad.

Serves 12

If desired, lightly toast the chopped walnuts in a small skillet to intensify their flavor.

Combine ingredients for dressing in a blender or processor. Chill.

Toss spinach greens with dressing and mound a generous 2 cups onto chilled plates.

Layer vegetables, walnuts and blue cheese crumbles on top of spinach. Serve.

Dressing:

4 teaspoons olive oil
2 tablespoons balsamic vinegar
1 tablespoon maple syrup
1/4 teaspoon nutmeg
1 tablespoon plain low-fat yogurt

Salad:

2 pounds spinach, roughly chopped (or 3 10-ounce packages)
1/2 cup sliced red onion
1 1/2 cups sliced cucumbers
1 1/2 cups grape tomatoes
1/4 cup chopped walnuts
1/4 cup blue cheese crumbles

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1 Fats Fruits Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 70 Calories 7 g Total carbohydrate 2 mg Cholesterol 2 g Dietary fiber 2 g Monounsaturated fat Potassium 4 g Protein 1 g Saturated fat 2 1/2 cups Serving size 95 mg Sodium 4 g Total fat