Like other dark green leafy vegetables, spinach is a valuable source of folate, iron and potassium.
Fresh spinach is available throughout the year and makes a nice change from lettuce.
Vitamin C in oranges and other fruits and vegetables improves the body’s absorption of iron from grains and dark green vegetables, such as spinach.
- 6 cups lightly packed baby spinach (about 5 oz/150 g) 1.5 L
- 1 large sweet onion, such as Spanish, Vidalia or other 1
- mild onion, cut into rings
- 1 large orange 1
- Unsweetened orange juice
- 1 clove garlic, finely chopped 1
- ¼ tsp salt 1 mL
- ¼ tsp freshly ground black pepper 1 mL
- 2 tsp vegetable oil 10 mL
- In a salad bowl, combine spinach and onion.
- Peel orange and cut into sections. Cut each section in half and add to the spinach mixture.
- Squeeze juice from remaining orange membranes into a measuring cup and pour in enough orange juice to make ¼ cup (60 mL). Stir in garlic, salt, pepper and oil.
- Pour dressing over salad and toss to coat. Cover and refrigerate for 4 to 6 hours to let the flavors mellow.
Canada’s Choice per Serving: ½ Fat, 1 Extra
Makes 4 servings, serving size: 1½ cups (375 mL)
Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca.