MU Extension MU Extension       University of Missouri    ●    Columbia    ●    Kansas City       Missouri S&T     ●    St. Louis

MissouriFamilies.org - Food and Fitness

 

Blueberry Tossed SaladBlueberry Tossed Salad

Prepared by: Susan Mills-Gray,
Nutrition Specialist,
University of Missouri Extension

May 15, 2016

 

Yield: Makes 10 servings (1 cup each)

 

Salad:

  • 8 cups torn mixed salad greens
  • 2 cups fresh blueberries
  • 1 cup (4 ounces) low-fat shredded Monterey Jack cheese
  • 1/2 cup sliced almonds, toasted
  • 1/2 cup sunflower kernels

 

Dressing:

  • 1/2 cup vegetable oil
  • 1/3 cup sugar or artificial sweetener equivalent
  • 1/4 cup chopped onion
  • 3 tablespoons cider vinegar
  • 1½ teaspoons ground mustard
  • 1½ teaspoons poppy seeds

 

Preparation:

  1. In a large bowl, combine the greens, blueberries, cheese, almonds and sunflower kernels.
  2. In a blender, combine the oil, sugar, onion, vinegar and mustard; cover and process until blended.
  3. Stir in poppy seeds.
  4. Drizzle over salad and toss to coat. Serve immediately.

 

Nutrition information per serving

Calories: 264

Total Fat: 21g

Saturated fat: 4g

Cholesterol: 10 mg

Sodium: 113mg

Carbohydrate: 15g

Fiber: 3g

Protein: 6g

 

 

Source: adapted from TasteofHome.com

 

 

Back to recipes index

 

 

Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


University of Missouri logo links to http://extension.missouri.edu

Site Administrator:
mofamweb@missouri.edu
Copyright  ADA  Equal Opportunity


MissouriFamilies is produced by the College of Human Environmental Sciences,
Extension Division, University of Missouri

Last update: Tuesday, June 21, 2016