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Salad in a Bag

  • Yield: 2 cups 1x



2 cups mixed greens*

1 zip top bag, quart size or larger

Choose two or more of these:                                                  

12 grape tomatoes*

½ cup baby spinach

½ cup cauliflower florets

12 baby carrots*

¼ cucumber, medium, sliced

½ cup purple cabbage, chopped

½ cup radishes, sliced

¼ cup corn, canned*

¼ cup black beans, canned*

½ avocado, chopped

½ cup mushrooms, sliced

1/8 cup sunflower seeds

¼ cup raisins

¼ cup dried cranberries

Choose one of these:

½ cup salsa*      

¼ cup low-fat or fat-free dressing                           

¼ cup Italian or vinaigrette dressing

*Ingredients used for nutritional analysis and cost.


  1. Wash hands; get out ingredients and zip top bag.
  2. Add mixed greens to bag.
  3. Choose at least 2 additional ingredients and add to the bag.
  4. Choose 1 dressing option and add to bag.
  5. Zip close the bag and shake to mix.
  6. Enjoy your salad!

Adults: Wash hands and vegetables. Use a sharp knife to slice and chop vegetables and set aside. Use can opener to open any canned ingredients; drain and rinse.


Change it up! Try to make a salad with different choices each time; options can be fresh, canned or dried. The possibilities are endless. The more colorful the better!


  • Serving Size: 1/2 cup
  • Calories: 52
  • Sodium: 283mg
  • Fat: 0g
  • Carbohydrates: 11g
  • Fiber: 4g
  • Protein: 2g
  • Cholesterol: 0mg

Keywords: snacks, tomatoes, corn, beans

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Diabetes is Not Our Destiny is funded by the USDA’s Supplemental Nutrition Assistance Program, SNAP. This institution is an equal opportunity provider. In accordance with Federal civil rights law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, the USDA, its Agencies, offices, and employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, sex, religious creed, disability, age, political beliefs, or reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA. Learn more, including how to file a program complaint of discrimination here.