Need a splash of color in your meals? Actually, eating a variety of colors is a great way to pack in a lot of nutrition to keep you living longer and feeling better. “Eat a Rainbow” has become a catchy slogan to encourage children to eat more fruits and vegetables. But it’s a great one for adults too. Colorful fruits and vegetables are rich in vitamins, minerals and antioxidats–perfect for heart health and building a strong immune system.
I served this salad at our latest “Food-n-Friends” get together because spinach is such an outstanding green. We were celebrating beans and greens because those are 2 plant food groups that have given the quickest way to reverse type 2 diabetes. They are both low in calories but loaded with fiber–two key ways to help lower blood sugars. Spinach has also been shown to lead the way–in the greens family–in preventing 9 key cancers, including breast, lung and prostate cancer.
Spinach is rich in iron but because of oxalic acid, it is not readily absorbed by the body. However, when eaten with citrus (such as mandarin oranges) or a natural fat (a little nuts), the body can readily absorb the iron as well as other nutrients found in this amazing green. Other greens rich in iron include swiss chard, beet greens, collards and bok choy. Iron from plant foods (non-heme iron) improves your immune system, improves learning and memory and is essential for healthy blood production. Iron from heme sources (such as in meat) has been linked to increasing your risk for heart disease.
Mandarin Spinach Salad
Ingredients
- 6 cups baby spinach
- 1/2 cup red or white onions sliced
- 2-3 mandarin oranges peeled and chopped
- 1/2 cup almond slivers
- 1/2 cup raisins or dried cranberries opt.
- 1/2 to 3/4 cup fresh berries opt.
- DRESSING
- 1/4 cup low-sodium vegetable broth
- 1 T lemon juice
- 1 T orange juice
- 1 T honey or maple syrup
Instructions
- In a small bowl, whisk together the dressing ingredients until well combined. Taste and adjust the ingredients, as desired. Set aside. In a large bowl, combine the salad ingredients. Then drizzle the dressing on top. Toss to combine and serve immediately.
- CHEF’S NOTE: If you think you will have leftovers, keep the salad separate from the dressing and cover both in the refrigerator for up to 2 days. Re-whisk the dressing and drizzle over the salad before serving. Serves 2 as a meal, 4 as a salad.
