Menu Planning & Recipes

Spinach and Carrot Salad
Recipe from Mary Bowman’s Bastyr Whole Foods


Servings:
4
Printable version

Ingredients:

  • Zest of ½ a lemon
  • 2 Tbl. lemon juice
  • 2 Tbl. rice vinegar
  • 3 Tbl. canola oil
  • 2 Tbl. honey
  • ½ tsp. dry mustard powder
  • ½ tsp. sea salt
  • 2 tsp. poppy seeds
  • 1 medium to large  carrot, grated
  • 1 bunch spinach, washed, dried and torn
  • 1/3 c. sunflower seeds, toasted
  • ¼ c. Italian parsley, chopped

Directions:

1.   Combine the first eight ingredients, mix well.
2.   Grate the carrot.
3.   Toss the carrot, spinach, sunflower seeds, and parsley together in a large bowl.
4.   Pour dressing over salad and mix gently to combine.

Nutrition:  (Serving size: ¼th recipe)
calories
: 239        protein: 5.2g          total carbohydrate: 18.6g       total fat: 18.1g
sugars
: 10.9g      sodium: 522mg      dietary fiber: 4.1g                 saturated fat: 1.6g