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Sports Nutrition
Recipe of the month: Springtime spinach salad
April 28, 2017

Spring has finally sprung and our local BC produce are coming into season, including nutrient packed spinach.

Tips from your Dietitian:

It’s a rich source of iron and calcium and very versatile, served both hot or cold. Try spinach raw as the base of a salad, add it to a wrap, or try it cooked in your next omelet or lasagna. Visit the BC Farmers Market website for a list of local in-season produce.


  • 2 cups of spinach
  • 1/2 a large tomato, chopped
  • 1/4 cup chopped mushrooms
  • 50g herbed goat cheese, crumbled
  • 2 tbsp of avocado chopped
  • 2 tbsp of soy nuts
  • 2 tbsp pumpkin seeds, toasted
  • 2 tbsp vinaigrette salad dressing (your choice!)


  • Put the nuts and seeds in a dry skillet and cook over medium-low heat, stirring frequently, until golden in spots (about 3 minutes).
  • Mix together spinach, tomatoes and mushroom and toss with dressing
  • Top with remaining ingredients

Nutrition Facts:

Total kcal: 310kcal

  • Fat: 29g
  • Carbs: 10g
  • Protein: 10g
  • Fiber: 5g
  • Sodium: 149mg

Diet information and tips by Fortius RD Joanna Irvine.
Learn more about our sport nutrition dietitians and book your appointment today!


Located on the second floor, Game Changers Bistro @ Fortius offers a seasonally inspired menu featuring delicious and healthy options including fresh salads, sandwiches, home-made soups, and gourmet burgers.

Stop by Monday to Friday for lunch OR take advantage of our meal to-go services for breakfast, lunch or dinner. Visit our Bistro page to learn more.