Mayo Clinic Health Library

Recipe: Blue cheese, walnut spinach salad

Updated: 10-10-2012

Dietitian's tip: This is a gluten-free recipe.

Ingredients

Serves: 12

Dressing

  • 4 teaspoons olive oil
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon maple syrup
  • 1/4 teaspoon nutmeg
  • 3 teaspoons plain low-fat yogurt
  • 2 pounds spinach, roughly chopped
  • 1/2 cup sliced red onion
  • 1 1/2 cups sliced cucumbers
  • 1 1/2 cups grape tomatoes
  • 1/4 cup walnuts, chopped
  • 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 1 cup onto chilled plates.

Layer vegetables, walnuts and blue cheese crumbles on top of spinach.

Serve.

Nutritional Analysis per serving
  • Calories: 80
  • Total carbohydrate: 7 g
  • Cholesterol: 2 mg
  • Dietary fiber: 2 g
  • Monounsaturated fat: 2 g
  • Protein: 4 g
  • Saturated fat: 1 g
  • Sodium: 100 mg
  • Sugars: 1 g
  • Total fat: 4 g
  • Trans fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings