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Recipe: 5 A Day Salad

Eating salad is tasty way to get your daily servings of vegetables. This 5 a day salad gets its name from the fact that each serving of this salad gives you five total servings of veggies! That means you can make this salad at the beginning of the week, and then eat it throughout to make sure you get your daily servings of veggies every day. How healthy and convenient! We recommend pairing this salad with a low-fat or nonfat dressing to keep the calorie count low and the health benefits high.

Summer squash would be a great, seasonal addition to this dish. Yellow summer squash is especially popular around this time of the year. The most important thing to remember with summer squash is that the skin contains most of the nutrients, particularly antioxidants. These protect against age-related eye diseases, and offer anti-inflammatory benefits for your heart and digestive tract!

Even though they help keep the body strong, remember that summer squashes are fragile and need to be handled with care. It’s best to store them in an air-tight container in the refrigerator. Stop by your local farmer’s market to see what bargains you can get on summer squash this season!


4 cups spinach (fresh)

4 cups romaine lettuce

2 cups green pepper (chopped, or use red, yellow, or orange)

2 cups cherry tomatoes

1 cup broccoli (chopped)

1 cup cauliflower (chopped)

1 cup yellow squash (sliced)

2 cups cucumber (sliced)

2 cups carrot (chopped)

1 cup zucchini (sliced)


Wash all of the vegetables and mix them together in a large mixing bowl. Top this colorful meal with the nonfat or low-fat dressing of your choice.

Nutritional information:

Calories 110

Total Fat 1g

Sodium 100 mg

Total carbohydrate 23g

Dietary fiber 8g

Total sugars 12g

Protein 6g

Recipe courtesy of the United States Department of Agriculture.