5 A Day Salad

Name: 5 A Day Salad
Yield: 4 servings

Makes: 4 servings

This nutrient-packed salad uses ten different vegetables, and each serving is equal to five cups of vegetables!

Ingredients

4 cups spinach, fresh
4 cups romaine lettuce
2 cups green pepper, chopped (or red, yellow, or orange peppers)
2 cups cherry tomatoes
1 cup broccoli, chopped
1 cup cauliflower, chopped
1 cup yellow squash, sliced
1 cup cucumber, sliced
2 cups carrot, chopped
1 cup zucchini, sliced

Directions

Wash hands with soap and water.
Wash all of the vegetables and mix them together in a large mixing bowl.
Top this colorful meal with the nonfat or low-fat dressing of your choice.

Notes

The dressing is not included in the nutritional analysis.

Each serving = 5 cups of vegetables (Eight 5-A-Day servings).

Learn more about:

Source:

US Department of Health and Human Services Centers for Disease Control and Prevention (CDC)
5 A Day for Better Health Program

Nutrition Information

Serving Size: 1/4 of recipe (467g)

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Nutrients	Amount
Total Calories	100
Total Fat	1 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	105 mg
Carbohydrates	20 g
Dietary Fiber	7 g
Total Sugars	10 g
Added Sugars included	0 g
Protein	5 g
Vitamin D	0 mcg
Calcium	98 mg
Iron	2 mg
Potassium	1073 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients	Amount
Total Calories	100
Total Fat	1 g
Saturated Fat	0 g
Monounsaturated Fat	0 g
Polyunsaturated Fat	0 g
Linoleic Acid	0 g
α-Linolenic Acid	0.1 g
Omega 3 - EPA	0 g
Omega 3 - DHA	0 g
Cholesterol	0 mg
Carbohydrates	20 g
Dietary Fiber	7 g
Total Sugars	10 g
Added Sugars included	0 g
Protein	5 g
Minerals
Calcium	98 mg
Potassium	1073 mg
Sodium	105 mg
Copper	0 mg
Iron	2 mg
Magnesium	75 mg
Phosphorus	131 mg
Selenium	1 mg
Zinc	1 mg
Vitamins
Vitamin A	752 mcg
Vitamin B6	0.6 mg
Vitamin B12	0.0 mcg
Vitamin C	134 mg
Vitamin D	0 mcg
Vitamin E	2 mg
Vitamin K	219 mcg
Folate	118 mcg
Thiamin	0.3 mg
Riboflavin	0.2 mg
Niacin	2 mg
Choline	48 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables

3 3/4 cups

I find that this recipe works best as a guide on how to make a vegitarian meal salad. I buy what's on sale and use that to pick my five. Maybe add some of your favorite beans and you have an affordable healthy meal.

02/14/19

you could make a good salad dressing with 1C. greek yogurt and 2 T of mayo for flavor lots of fresh dill, green onions, parsley, salt, lemon juice, you could also add buttermilk and whatever other flavors you like

12/20/15

Good salad that makes you feel full right away. I ate this as the menu stated ... then I tried it with some of the vegetables roasted (spinach, broccoli, cauliflower, zucchini, celery (subbed for cucumber), cherry tomatoes, squash, and carrot). Tasted good hot on cold romaine lettuce with a fried egg on top. Egg yolk eliminated the need for dressing.

11/03/15