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Thursday, December 12, 2013
Be kind to your spine! A diet rich in calcium is essential for proper bone maintenance and muscle function - two key components of good posture.
Many salad greens, such as spinach, are rich sources of calcium. Spinach contains, on average, about 150-200 mg calcium per cup. An impressive showing indeed - and mostly absorbed, despite the naturally occurring oxalic acid often present in leafy green vegetables.
Many spring salads use spinach, especially baby or 'early' spinach, since the leaves are tender, yet possess a subtle crunch. When combined with tomatoes, purple onions, and navy beans, then drizzled with a tastefully thoughtful dressing this salad is high in calcium, folate, vitamin C, and fiber and has an excellent profile of beneficial vegetable oils.
Mix the vinegar, lemon juice, honey, salt, and pepper in a blender. With the machine running, gradually blend in the oil.
On a large dinner plate, arrange spinach and top with navy beans, tomatoes, and onion. Pour dressing over salad and serve immediately. If you plan to use leftover salad later, keep salad dressing separate and apply just before serving. Above recipe serves 2. Calories (and fat kcals) depend on amount of dressing used.
Last Reviewed: Sep 09, 2013
James H Swain, PhD, RD, LD
Assistant Professor of Nutrition
School of Medicine
Case Western Reserve University