Health & Spirit

Nutrition News: Exercise to Survive

Charlyn Fargo on

1/4 cup white wine vinegar

1 teaspoon honey

1 teaspoon Dijon mustard

Salt and pepper to taste

1 (5 ounce) container baby kale

4 tangerines, peeled and thinly sliced

1 medium red onion, thinly sliced


2 ounces natural fresh goat cheese, crumbled

Coat beets with cooking spray. Wrap beets with foil and place in a rimmed baking pan. Bake 55 minutes or until tender. Remove beets from oven and cool. When beets are cool enough to handle, remove foil and peel the beets, then slice thin. Zest one orange. Squeeze juice from orange, yielding about 1/4 cup juice. Set aside. Peel remaining oranges; cut each crosswise into 1/2-inch-thick slices. Set aside. Add canola oil, vinegar, zest, juice, honey and Dijon mustard to a screw-top jar. Cover and shake well. Season to taste with salt and pepper. Arrange kale, beets, oranges, tangerines and red onion on a large platter. Top with goat cheese, and if desired, honey-roasted almonds. Serves 6.

Per serving: 260 calories, 26 g carbohydrates, 16 g fat, 3 g sat. fat, 5 mg cholesterol, 5 g fiber, 80 mg sodium.


Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill., and the media representative for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at



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