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teens

Spinach Salad

Note: This recipe is especially for teens with lactose intolerance, who need to limit or avoid dairy products.

Prep time: 20 minutes

What you need:

6 cups fresh baby spinach, torn in bite size pieces
1/2 cup mandarin oranges
1 cup strawberries, sliced
4 ounces soy blue cheese crumbles
1/4 cup cashews

Dressing ingredients:

3 tablespoons red wine vinegar
3 tablespoons orange juice
1-1/2 tablespoons canola oil
1/4 teaspoon dry mustard
1/3 teaspoon poppy seeds

What to do:

Mix dressing ingredients and whisk together. Refrigerate to cool if desired.
Mix the fruit and spinach together.
Pour dressing over salad and mix well to coat evenly.
Divide salad among 4 plates (about 2 cups each plate).
Sprinkle cashews and soy blue cheese over the top of each salad plate.

Nutritional analysis (per serving):

229 calories
11g protein
12g fat
3g sat fat
24g carbohydrate
2g fiber
66mg cholesterol
549 mg sodium
276mg calcium
3.9mg iron

Serves: 4

Serving size: about 2 cups

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
This salad can be served as a side dish — or add some chicken to it and make it a meal!

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A TeensHealth Education Partner Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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