Note: This recipe is especially for teens with lactose intolerance, who need to limit or avoid dairy products.

Prep time: 20 minutes

What you need:

  • 6 cups fresh baby spinach, torn in bite size pieces
  • 1/2 cup mandarin oranges
  • 1 cup strawberries, sliced
  • 4 ounces soy blue cheese crumbles
  • 1/4 cup cashews

Dressing ingredients:

  • 3 tablespoons red wine vinegar
  • 3 tablespoons orange juice
  • 1-1/2 tablespoons canola oil
  • 1/4 teaspoon dry mustard
  • 1/3 teaspoon poppy seeds

What to do:

  1. Mix dressing ingredients and whisk together. Refrigerate to cool if desired.
  2. Mix the fruit and spinach together.
  3. Pour dressing over salad and mix well to coat evenly.
  4. Divide salad among 4 plates (about 2 cups each plate).
  5. Sprinkle cashews and soy blue cheese over the top of each salad plate.

Nutritional analysis (per serving):

  • 229 calories
  • 11g protein
  • 12g fat
  • 3g sat fat
  • 24g carbohydrate
  • 2g fiber
  • 66mg cholesterol
  • 549 mg sodium
  • 276mg calcium
  • 3.9mg iron

Serves: 4

Serving size: about 2 cups

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
This salad can be served as a side dish — or add some chicken to it and make it a meal!

Back to Articles

Related Articles

About Recipes for Teens With Lactose Intolerance

These recipes are especially for teens with lactose intolerance. Teens with lactose intolerance often need to limit or avoid dairy products.

Read More

Lactose Intolerance

If you have lactose intolerance, you're not alone. Millions of Americans have the condition. Check out these tips on dealing with lactose intolerance.

Read More

Milk Allergy

Milk is in all kinds of foods, even things like baked goods. So what should a person who's allergic to milk do?

Read More

Calcium

Your parents were right to make you drink milk when you were little. It's loaded with calcium, a mineral vital for building strong bones and teeth.

Read More

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor. © 1995-2021 KidsHealth®. All rights reserved. Images provided by The Nemours Foundation, iStock, Getty Images, Veer, Shutterstock, and Clipart.com.