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5 A Day Salad

5 A Day Salad

247 Ratings
247 Ratings
Recipe Image
5 A Day Salad
Makes: 4 servings
Total Cost: $$$$

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 use red, yellow, or orange)
  • 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

  1. 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)
Nutrients Amount
Total Calories 99
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 100 mg
Carbohydrates 21 g
Dietary Fiber 8 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 5 g
Vitamin D 0 mcg
Calcium 119 mg
Iron 2 mg
Potassium 1166 mg
N/A - data is not available
Nutrients Amount
Total Calories 99
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 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 21 g
Dietary Fiber 8 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 5 g
Minerals
Calcium 119 mg
Potassium 1166 mg
Sodium 100 mg
Copper 305 mcg
Iron 2 mg
Magnesium 80 mg
Phosphorus 142 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 818 mcg RAE
Vitamin B6 0.6 mg
Vitamin B12 0 mcg
Vitamin C 129 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 261 mcg
Folate 181 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 2 mg
Choline 48 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 4 cups

Write a review

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
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025