By Mayo Clinic Staff

Dietitian's tip:

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

Number of servings

Serves 12
  1. Diabetes meal plan
  2. DASH diet
  3. Low-sodium
  4. Heart-healthy
  5. Weight management
  6. Low-fat
  7. Meatless
  8. Healthy-carb
  9. Gluten-free

Ingredients

    Dressing:

  1. 4 teaspoons olive oil
  2. 2 tablespoons balsamic vinegar
  3. 1 tablespoon maple syrup
  4. 1/4 teaspoon nutmeg
  5. 1 tablespoon plain low-fat yogurt

    6. Salad:

  6. 2 pounds spinach, roughly chopped (or 3 10-ounce packages)
  7. 1/2 cup sliced red onion
  8. 1 1/2 cups sliced cucumbers
  9. 1 1/2 cups grape tomatoes
  10. 1/4 cup chopped walnuts
  11. 1/4 cup blue cheese crumbles

Directions

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.

Nutritional analysis per serving

Serving size: 2 1/2 cups

  • Total carbohydrate 7 g
  • Dietary fiber 2 g
  • Sodium 95 mg
  • Saturated fat 1 g
  • Total fat 4 g
  • Trans fat 0 g
  • Cholesterol 2 mg
  • Protein 4 g
  • Monounsaturated fat 2 g
  • Calories 70
  • Added sugars 1 g
  • Total sugars 2.5 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Jan. 12, 2019