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Salad with Flaxseed Oil Dressing

by Stacey Antine, MS RD and HealthBarn USA

Servings: 5 (1 Cup Per Serving)
Nutrition Facts
Serving Size 1 Cup
    
Amount per serving
Calories 120
% Daily Value*
Total Fat 11g 
 Saturated Fat 1g 
 Trans Fat 0g 
Cholesterol 0mg 
Sodium 330mg 
Total Carbohydrate 6g 
 Dietary Fiber 1g 
 Sugars 3g 
Protein 1g 
 
Vitamin A45%
Vitamin C20%
Calcium2%
Iron8%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

We think this salad dressing is grade A-plus! It's bursting with a lot of flavor and omega-3 fatty acids. Make this flaxseed oil salad dressing directly in the salad bowl (just make sure that your hands are clean before mixing it up). To fully enjoy, create a salad bar that includes some great toppings, including cherry tomatoes, grapes, sliced reduced-fat cheddar cheese, cucumbers and thinly chopped red, orange and yellow bell peppers.

Ingredients

3 cups of romaine lettuce, chopped
2 cups mixed green, butter and leaf lettuce
¼ cup of flaxseed oil
Juice of 1 lemon
2 tablespoons soy sauce, low sodium, wheat-free
1 tablespoon 100-percent maple syrup
¼ teaspoon ground black pepper
¼ teaspoon sea salt

Directions

  1. Chop greens and place in a large salad bowl.
  2. Drizzle flaxseed oil directly on greens and rotate bowl to evenly coat the greens with the oil.
  3. Squeeze the juice of one lemon directly onto the greens.
  4. Add soy sauce and maple syrup into bowl.
  5. With clean hands, toss the salad to evenly distribute the flaxseed oil dressing throughout the salad.
  6. Add sea salt and pepper to taste.
  7. Serve immediately in colorful salad bowls.
Rate this article:  Average 4 out of 5

About the author:

Stacey Antine MS RD

Stacey Antine, MS RD

Founder of HealthBarn USA, a leader in healthy-lifestyle educational programs for kids and families. For more information go to www.healthbarnusa.com

Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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