Mixed Greens with Balsamic Dijon Vinaigrette

Posted on March 28, 2013 | by
In a shallow salad bowl, toss the salad greens and baby spinach with 1/4 cup of the dressing. Sprinkle with pumpkin seeds and apricots

Homemade salad dressings and vinaigrettes are easy to make, and lower in sodium

  • 4 cups mixed salad greens
  • 4 cups fresh baby spinach
  • 1/4 cup roasted pumpkin seed kernel
  • 1/4 cup diced dried apricots
  • 1/2 cup Balsamic Dijon Vinaigrette, recipe below

In a shallow salad bowl, toss the salad greens and baby spinach with 1/4 cup of the dressing. Sprinkle with pumpkin seeds and apricots. Drizzle with 1/4 cup more of the remaining dressing. Serve immediately.

Yield 8 cups salad

Serves 4

Nutrition per 2 cups salad and 2 tablespoons dressing

  • Calories: 116 kcal
  • Sodium: 36 mg
  • Potassium: 530 mg
  • Magnesium: 110 mg
  • Calcium: 62 mg
  • Fat: 8 g (EPA 0g, DHA 0g, ALA 0g)
  • Saturated Fat: 3 g
  • Cholesterol: 0 mg
  • Carbohydrate: 10 g
  • Dietary fiber: 2 g
  • Sugars: 4 g
  • Protein: 6 g

Balsamic Dijon Vinaigrette

Homemade salad dressings and vinaigrettes are easy to make, and lower in sodium than most prepared dressings.

  • 2 tablespoons minced shallots
  • 2 tablespoons Dijon mustard
  • 1/4 cup balsamic vinegar
  • 1/4 cup purple grape juice
  • 1/4 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1 tablespoon molasses
  • 1/4 cup extra virgin olive oil

Combine the shallots, mustard, vinegar, grape juice, basil, oregano, molasses, and olive oil in a blender and blend until well mixed.

Yield 6 ounces (3/4 cup)

Serves 12

Nutrition per 1 tablespoon serving:

  • Calories: 51 kcal
  • Sodium: 34 mg
  • Potassium: 63 mg
  • Magnesium: 6 mg
  • Calcium: 20 mg
  • Fat: 4 g (EPA 0g, DHA 0g, ALA 0g)
  • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Carbohydrate: 3 g
  • Dietary fiber: <1 g
  • Sugars: 1 g
  • Protein: <1 g

Recipe excerpt from the book: Blood Pressure Down


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