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Like other dark green leafy vegetables, spinach is a valuable source of folate, iron andpotassium.

Fresh spinach is available throughout the year and makes a nice change from lettuce. 

Vitamin C in oranges and other fruits and vegetables improves the body’s absorption of iron from grainsand dark green vegetables, such as spinach.

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Cook Time:
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  • 6 cups lightly packed baby spinach (about 5 oz/150 g) 
  • 1 large sweet onion, such as Spanish, Vidalia or other 1 mild onion, cut into rings
  • 1 large orange
  • 1 Unsweetened orange juice
  • 1 clove garlic, finely chopped 
  • ¼ tsp salt 
  • ¼ tsp freshly ground black pepper 
  • 2 tsp vegetable oil  


  1. In a salad bowl, combine spinach and onion.
  2. Peel orange and cut into sections. Cut each section in half and add to the spinach mixture.
  3. Squeeze juice from remaining orange membranes into a measuring cup and pour in enough orangejuice to make ¼ cup (60 mL). Stir in garlic, salt, pepper and oil.
  4. Pour dressing over salad and toss to coat. Cover and refrigerate for 4 to 6 hours to let the flavors mellow. 


Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, RobertRose Inc., 2011,

Nutritional InformationPer serving
Amount % Daily Value
Calories 69
Fat 2 g %
Saturated 0 g
+ Trans 0 g
0 %
Cholesterol 0 mg
Sodium 169 mg 7 %
Carbohydrate 11 g 4 %
Fibre 2 g 8 %
Protein 2 g

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