5 A Day Salad
This nutrient-packed salad uses ten different vegetables, and each serving is equal to five cups of vegetables!
- Yield
- 4 servings
- Serving size
- 1/4 of recipe (467g)
- Rating
- 3.74 of 5 (312 ratings)
Food groups
- Vegetables: 3 3/4 cups
Ingredients
- 4 cups fresh spinach
- 4 cups romaine lettuce
- 2 cups chopped green peppers (or red, yellow, or orange peppers)
- 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 hands with soap and water.
- 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.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 100.1 |
| Total Fat | 1.11 g |
| Saturated Fat | 0.22 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 20.35 g |
| Dietary Fiber | 6.71 g |
| Total Sugars | 10.28 g |
| Added Sugars included | 0 g |
| Protein | 5.07 g |
| Calcium | 98 mg |
| Potassium | 1073 mg |
| Sodium | 104.63 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 75 mg |
| Phosphorus | 131 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 752 mcg |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 134 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 219 mcg |
| Folate | 118 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 48 mg |
Notes
The dressing is not included in the nutritional analysis. Each serving = 5 cups of vegetables (Eight 5-A-Day servings).
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Source
Recipe by: US Department of Health and Human Services Centers for Disease Control and Prevention (CDC) — 5 A Day for Better Health Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/5-day-salad. Federal works are public domain in the United States.