5 A Day Salad

277 Ratings

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

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	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 will display when nutrient data is unavailable

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

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

Nutrients will display if the data is available

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

MyPlate Food Groups

Vegetables

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