Prep Time:15 mins
Understanding food allergies and intolerances
Spinach and mandarin salad
Serves:6 Adults
Cost:Low
A highly nutritious and diverse vegetable, spinach can be served either on its own or mixed with other ingredients to make a savoury entrée.
Ingredients
- 500g / 18 oz. of fresh spinach leaves
- 1 medium red onion, sliced
- 1 x 310g / 11 oz. can of mandarin oranges
- 60ml / 2 fl oz. of red wine vinegar
- 60ml / 2 fl oz. of water
- 3 tablespoons of olive oil
- 2 tablespoons of honey
- 60g / 2 oz. of sliced almonds, toasted
Method
- Fresh spinach is notoriously dirty. Bacteria such as E. coli and Listeria are commonly found in soil, so carefully wash the spinach by first soaking the leaves in a clean sink filled with cold water
- After swishing the leaves around in the water, take out only one or two pieces at a time, making sure that there is no remaining soil clinging them
- Tear the leaves into bite-size pieces
- Combine the spinach and mandarin oranges in a salad bowl
- In a small mixing bowl, combine the vinegar, water, olive oil and honey
- Beat with a whisk and mix into spinach and oranges
- Fry the onions in vegetable oil until they are brown and soft, then mix them into the rest of the salad while still hot
- Toast the almonds and mix them into the salad while still hot
What you will need
- Frying pan
- Mixing bowl
- Wooden spoon
- Whisk
Serving suggestions
This salad is a perfect accompaniment for many dishes. To make it into a meal itself, why not add some grilled chicken or fish and some wholegrain bread. Swap the mandarin for apple or pear if you wish to change it up.
Spinach is a good source of folate, which is a critical nutrient for women who are planning to become pregnant or who are already pregnant. Folic acid may help prevent serious neurological conditions such as spina bifida.
