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



  • 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



  • 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



  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



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 For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.


University of Missouri logo links to

Site Administrator:
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