How To: Fall Fresh Salad

A smart option for students who may not know how easy healthy eating can be

You may think because you are a student that you do not have the time to make a healthy, tasty, easy on your pocket and not too time consuming meal… especially not a salad. But one department on campus is working to change that.

The Health and Wellness Promotion Center located in The WELL, provides nutritional services, including individual nutrition counseling, diet analysis, Well Into Nutrition (WIN) healthy eating program and cooking demonstrations. According to Mike Hansen, a peer health educator at the Health and Wellness Promotions Center, typically the interns find a recipe on Pinterest or online. Their goal is to find a cost efficient, healthy and pleasing-to-the-eye recipe that is easily accessible to students. Hansen said that they typically include produce in their recipes that is seasonal, so it is on sale.

I tried making the following recipe, which Peer Health Educators with the Health and Wellness Promotions Center prepared in a demonstration for students last month. (Indeed, all the produce used in the recipe was on sale. The best parts? It only took me 20 minutes, was healthy and tasted amazing — far from bland with the sweet taste from the apples and pears yet a tangy kick courtesy of the dressing mix.

Fresh Fall Salad

What You’ll Need

Chef knife, cutting board, measuring spoons, easing cups, mixing bowls, whisk or fork


1 cup of Baby spinach
1 cup of spring mix lettuce
2 pears, cored and medium chopped
3 apples, cored and medium chopped
1 green onion, medium chopped
6 ounces Bleu cheese(optional)
1 garlic clove roughly chopped
1/8 cup of rice vinegar
1/8 cup of lemon juice
1 tablespoon Honey
1 tablespoon Mustard
1/4 cup of olive oil

Blend olive oil, rice vinegar, lemon juice, honey, mustard, chopped garlic, salt and pepper. Whisk vigorously for three or four minutes.

In a large bowl combine baby spinach, spring mix, pears, apples, and green onions. Pour dressing over salad and serve. Serve bleu cheese separately.

Carrissah Raquell Calvin is student at Sacramento State majoring in Biological Sciences and minoring in journalism and chemistry. She loves to read and write.