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Spring Mix Salad | Healthy Cooking with Thrive

A Thrive in the Kitchen Recipe by SMH Executive Chef Omar Mattei


Welcome to Thrive in the Kitchen, our monthly cooking series focused on easy recipes that promote overall health and wellness for those living with cancer.

This month, our team shows you how to make Spring Mix Salad, featuring spring mix lettuce, a healthier alternative than iceberg lettuce thanks to its high content of potassium and Vitamin A. These vitamins and minerals help to manage blood pressure and protect against cardiovascular damage over time. Pairing spring mix with strawberries and oranges gives the immune system a boost and helps to guard against cancer. Salads also offer a tasty low-calorie meal option, protecting against obesity.

Now, let's get cooking with Thrive in the Kitchen.

Spring Mix Salad

Serving size: 2 portions
Total prep and cook time: 20 minutes

Champagne Dressing Ingredients

½ cup champagne vinegar
1 cup extra virgin olive oil
1 tsp honey
1 tsp Dijon mustard
1 tsp salt, to taste
1 tsp ground black pepper

Champagne Dressing Preparation

  • In a large bowl, combine the champagne vinegar, honey, Dijon mustard, salt and pepper.
  • Using a whisk, blend the mixture, and add a small amount of oil at a time until it is blended thoroughly. 
  • This champagne dressing can be prepared ahead of time and stored in the refrigerator for up to 2 weeks. 

Salad Ingredients

4 cups spring mix lettuce
½ cup fresh strawberries, stemmed and sliced thin
¼ cup fresh orange segments
¼ cup goat cheese, sliced from a roll
1/3 cup pistachio nuts, toasted and chopped
¼ cup champagne vinaigrette (see recipe above)

Salad Preparation

  • Split the spring mix lettuce evenly into two bowls.
  • Top each bowl with half of the strawberries, orange segments and goat cheese.
  • Top each salad with half of the pistachio nuts, and add dressing as desired.

Nutrition Facts

Serving Size: 2.5 cups
Calories: 440
Fat: 30 grams
Sodium: 284 milligrams
Carbohydrates: 21 grams
Protein: 14 grams

What is “Thrive in the Kitchen”?

Sarasota Memorial’s Brian D. Jellison Cancer Institute works to ensure cancer patients and their loved ones receive the caring support and effective tools they need. Among those tools is Thrive in the Kitchen, a monthly video cooking series spotlighting easy recipes designed to support overall health and wellness for cancer patients. Each recipe is custom created by Sarasota Memorial's executive chef and registered dietician team. The series is part of the Cancer Institute's Thrive Integrated Cancer program, which offers oncology-specific wellness classes, rehabilitation, nutrition, counseling and other services for those living with cancer. For more information on our Thrive program, call 941-917-7827 or visit

Posted: Jun 2, 2021,
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Author: Anonym