Health Library

Prep time: 12 minutes

What you need:

• 8 c. fresh baby spinach
• 2 pears, sliced
• 4 tbsp. chopped walnuts
• 2 tbsp. pure maple syrup
• 2 tbsp. apple cider vinegar
• 2 tbsp. canola oil
• 2 oz. Gruyère cheese, grated

What to do:

1. Wash and dry the spinach.
2. In a large salad bowl, combine the spinach, sliced pears, and chopped walnuts.
3. To make the dressing, whisk together the maple syrup, vinegar, and canola oil in a small bowl.
4. Just before serving, pour the dressing over the salad and toss until it’s coated. Top with the cheese, and serve.

Nutritional analysis (per serving):

• 240 calories
• 7g protein
• 16g fat
• 3.5g sat. fat
• 20g carbohydrate
• 5g fiber
• 15mg cholesterol
• 125mg sodium
• 11g sugars

Serves: 4

Serving size: About 1/2 cup

This recipe has important nutrients for mom and baby, including:

Folic acid

Folic acid helps the healthy development of a baby’s brain and spinal cord. It is also needed to make red and white blood cells. Good sources of folic acid include fortified cereals, leafy green vegetables, citrus fruits, beans, and nuts. Women who get 400 micrograms (0.4 milligrams) of folic acid daily prior to conception and during early pregnancy can reduce the risk that their baby will be born with a neural tube defect (a birth defect involving incomplete development of the brain and spinal cord).

Healthy Fats

Healthy fats (unsaturated fats) are used to fuel a baby’s growth and development. They are especially important for the development of the brain and nervous system. Healthy fats are found in olive oil, peanut oil, canola oil, avocados, and salmon. While fat is necessary in any healthy diet, it’s important to limit fat intake to 30% or less of your daily calorie intake.