Have a Plant: Fruits & Veggies for Better Health

Make Half Your Plate Fruits & Veggies

Click to view larger image of Cucumber Blueberry Salad : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

A quick, simple and refreshing salad featuring fresh blueberries and crisp cucumber chunks with feta cheese, arugula and a lime vinaigrette.
 
Recipe Cost for 4 People: $8.33 ($2.08/serving)*
 
Preparation Time: 20 minutes

Vinaigrette

  • 1 ½ Tbsp extra virgin olive oil
  • 2 Tbsp white balsamic (or other) vinegar
  • 1 Tbsp lime juice, freshly squeezed or bottled
  • 1 tsp sugar
  • ¼ tsp salt
  • ⅛ tsp pepper

Salad

  • 1 cup fresh blueberries
  • 1 medium greenhouse-grown cucumber, cut into small chunks
  • 4 cups fresh arugula
  • ¼ medium red onion, thinly sliced
  • ¼ cup crumbled reduced-fat Feta cheese
  • 2 Tbsp coarsely chopped walnuts (toasted optional)
  • 4 slices whole grain bread

In a small bowl whisk together vinaigrette ingredients. In a large bowl mix together all salad ingredients, except bread. When ready to serve, add vinaigrette to salad and toss. Toast bread, then cut into four pieces.

Complete this Plate: Serve with lime infused water.
 
Serves: 4
 
Fruits & Veggies per Serving
1.25 Cups
 
Nutrition Information per Serving:
Calories: 200
Total Fat: 10g
Saturated Fat: 2g
% of Calories from Fat: 45%
% Calories from Sat Fat: 10%
Protein: 7g
Carbohydrates: 22g
Cholesterol: 5mg
Dietary Fiber: 4g
Sodium: 370mg
 
Each serving provides: A good source of protein, fiber, vitamin A, vitamin C and calcium.

*Retail prices, Boulder, Colorado, and online, Winter 2017.

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