- Home
- Parents Home
- Allergy Center
- Asthma Center
- Cancer Center
- Diabetes Center
- A to Z
- Emotions & Behavior
- First Aid & Safety
- Food Allergy Center
- General Health
- Growth & Development
- Flu Center
- Heart Health
- Helping With Homework
- Infections
- Diseases & Conditions
- Nutrition & Fitness Center
- Play & Learn Center
- School & Family Life
- Pregnancy & Newborn Center
- Pregnancy & Baby
- Q&A
- Recipes
- Sports Medicine Center
- Doctors & Hospitals
- Videos
- Para Padres
- Home
- Kids Home
- Asthma Center for Kids
- Cancer Center for Kids
- Movies & More
- Diabetes Center for Kids
- Getting Help
- Feelings
- Puberty & Growing Up
- Health Problems of Grown-Ups
- Health Problems
- Homework Center
- How the Body Works
- Illnesses & Injuries
- Nutrition & Fitness Center for Kids
- Recipes & Cooking for Kids
- Staying Healthy
- Stay Safe Center
- Relax & Unwind Center
- Q&A for Kids
- The Heart
- Videos for Kids
- Staying Safe
- Kids' Medical Dictionary
- Para Niños
- Home
- Teens Home
- Asthma Center for Teens
- Be Your Best Self
- Cancer Center for Teens
- Diabetes Center for Teens
- Diseases & Conditions (for Teens)
- Drugs & Alcohol
- Expert Answers (Q&A)
- Flu Center for Teens
- Homework Help for Teens
- Infections (for Teens)
- Managing Your Medical Care
- Managing Your Weight
- Nutrition & Fitness Center for Teens
- Recipes for Teens
- Safety & First Aid
- School & Work
- Sexual Health
- Sports Center
- Stress & Coping Center
- Videos for Teens
- Body
- Mind
- Para Adolescentes
Spinach, Pear, and Gruyère Salad
Prep time: 12 minutes
What you need:
- 8 c. fresh baby spinach
- 2 pears, sliced
- 4 tbsp. chopped walnuts
- 2 tbsp. pure maple syrup
- 2 tbsp. apple cider vinegar
- 2 tbsp. canola oil
- 2 oz. Gruyère cheese, grated
What to do:
- Wash and dry the spinach.
- In a large salad bowl, combine the spinach, sliced pears, and chopped walnuts.
- To make the dressing, whisk together the maple syrup, vinegar, and canola oil in a small bowl.
- Just before serving, pour the dressing over the salad and toss until it's coated. Top with the cheese, and serve.
Nutritional analysis (per serving):
- 240 calories
- 7g protein
- 16g fat
- 3.5g sat. fat
- 20g carbohydrate
- 5g fiber
- 15mg cholesterol
- 125mg sodium
- 11g sugars
Serves: 4
Serving size: About 1/2 cup
This recipe has important nutrients for mom and baby, including:
Folic acid
Folic acid helps the healthy development of a baby's brain and spinal cord. It is also needed to make red and white blood cells. Good sources of folic acid include fortified cereals, leafy green vegetables, citrus fruits, beans, and nuts. Women who get 400 micrograms (0.4 milligrams) of folic acid daily prior to conception and during early pregnancy can reduce the risk that their baby will be born with a neural tube defect (a birth defect involving incomplete development of the brain and spinal cord).
Healthy Fats
Healthy fats (unsaturated fats) are used to fuel a baby's growth and development. They are especially important for the development of the brain and nervous system. Healthy fats are found in olive oil, peanut oil, canola oil, avocados, and salmon. While fat is necessary in any healthy diet, it's important to limit fat intake to 30% or less of your daily calorie intake.
Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
© 1995- The Nemours Foundation. KidsHealth® is a registered trademark of The Nemours Foundation. All rights reserved.
Images sourced by The Nemours Foundation and Getty Images.