Summer Spinach and Strawberry Salad - Lowers Cholesterol

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Nutritional Info

Servings Per Recipe: 5
Amount Per Serving
Calories: 129.0

Total Fat: 9.5 g
Cholesterol: 0.0 mg
Sodium: 29.7 mg
Total Carbs: 11.2 g
Dietary Fiber: 4.1 g
Protein: 2.3 g

View full nutritional breakdown of Summer Spinach and Strawberry Salad - Lowers Cholesterol calories by ingredient

Introduction

Sweet salad that can be used at any meal, appetizer, lunch, dinner or dessert.
Uses healthy ingredients:
Sesame seeds - are a very good source of manganese and copper, calcium, magnesium, iron, phosphorous, vitamin B1, zinc and dietary fiber. In addition, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect
Olive Oil - lowers cholesterol, blood pressure and reduces body fat.
Avocado - added to salads helps the body absorb the health-promoting carotenoids that vegetables provide and contain oleic acid, a monounsaturated fat that may help to lower cholesterol..
Spinach - provides more nutrients than any other food and is an excellent source for vitamin K, A, manganese and folate, it also contains at least 13 different flavonoid compounds that function as antioxidants and as anti-cancer agents.
Pure Grade B Maple Syrup - contains many minerals including zinc and manganese important in energy production and antioxidant defenses if you are deficient in this mineral the level of HDL good cholesterol is decreased.

More information at http://whfoods.org/foodstoc.php Sweet salad that can be used at any meal, appetizer, lunch, dinner or dessert.
Uses healthy ingredients:
Sesame seeds - are a very good source of manganese and copper, calcium, magnesium, iron, phosphorous, vitamin B1, zinc and dietary fiber. In addition, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect
Olive Oil - lowers cholesterol, blood pressure and reduces body fat.
Avocado - added to salads helps the body absorb the health-promoting carotenoids that vegetables provide and contain oleic acid, a monounsaturated fat that may help to lower cholesterol..
Spinach - provides more nutrients than any other food and is an excellent source for vitamin K, A, manganese and folate, it also contains at least 13 different flavonoid compounds that function as antioxidants and as anti-cancer agents.
Pure Grade B Maple Syrup - contains many minerals including zinc and manganese important in energy production and antioxidant defenses if you are deficient in this mineral the level of HDL good cholesterol is decreased.

More information at http://whfoods.org/foodstoc.php

Minutes to Prepare: 30

Number of Servings: 5

Ingredients

Olive Oil, 1 tbsp or less

Balsamic or Red Wine Vinegar, 3 tbsp

Grade B pure Maple Syrup, 1-2 tbsp

Sesame Seeds, 1tsp or 1tbsp if you like it (lowers cholesterol)

Poppy Seeds, 1tsp

Spinach, fresh, 1/2 package washed and stems removed

Strawberries, 1 cup halves

Cucumber (peeled), 1 cup seeds removed then sliced into quarters

1 Avocado, skin and seed removed sliced

Directions

Make the dressing by combining the first 5 ingrediants and stirring well. You can also add in minced red onion, I sometimes do but it takes time to cut up the onion. Use less olive oil to cut out fat. Add enough maple syrup so that it is no longer sour from the vinegar. Grade B should be used since it contains more minerals but Grade A can be substituted.

Add spinach to bowl and pour enough dressing over to coat. Add strawberries, cucumber and avocado. Toss gently.

Refridgerate to allow dressing to be absorbed about 30min.

Number of Servings: 5

Recipe submitted by SparkPeople user SARAH2119.