Spinach And Sweet Potato Salad


  • 1 large or 2 small sweet potatoes (about 3⁄4 lb.)
  • 3 oz. (4 handfuls) baby spinach
  • 1⁄4 cup pumpkin seeds (can replace with pine nuts)
  • 1⁄2 red pepper
  • 1 tablespoon red wine vinegar
  • 3⁄4 teaspoon Dijon mustard
  • 2 teaspoon olive oil
  • Spray oil (olive or canola)


  • Amount: 1 cup
  • Calories: 167
  • Fat (g): 8
  • Sat. Fat (g): 1.2
  • Carb (g): 20
  • Fiber (g): 4
  • Protein (g): 5
  • Gluten free, Vegan



  • Preheat oven to 400 F degrees.
  • Peel potato and cut into 1⁄2 inch square pieces.
  • Line a baking tray with non- stick paper. Place potato onto tray in one layer. Spray with oil. Bake in oven for 30- 35 min until golden and tender. Set aside to cool.
  • Meanwhile, heat a non-stick skillet over medium heat. Add the pumpkin seeds. Cook and shake regularly for 2 min. until lightly toasted. Set aside to cool.
  • Whisk vinegar, oil and mustard with some salt and pepper to season.
  • Arrange spinach on a plate. Top with potato and pepper. Drizzle dressing over salad and top with pumpkin seeds before serving.

Cooking Tip

Add a source of protein (feta cheese is good!) if the salad is going to be the whole meal. You can also add a piece of grilled meat or fish for added protein. Butternut squash can be used to replace the sweet potato, but will reduce the carbohydrate content!

Performance Fact

This simple salad is rich in antioxidant nutrients, B-carotene, Vitamin C, folate, nitrates and fiber. The nitrates found in foods such as spinach and beets have been shown to reduce perceived effort and enhance oxygen delivery to working tissues during maximal “sprint” - type exercises.