Coaching Association of Canada
Sport Nutrition

Orange Poppy Seed Salad


  • 2 Tbsp (30ml) Plain Greek yogurt (Homemade as per Coaches Kitchen recipe) 
  • 1 Tsp poppy seeds 
  • 2 Tsp maple syrup 
  • 2 Tsp Orange juice 
  • ¼ Tsp orange zest 
  • ¼ Cup diced green apple
  • 1 Celery stalk, diced 
  • ¼ Cup orange segments 
  • 1/3 Cup grated mozzarella 
  • 2 Tbsp chopped pecans 
  • ½ Cup baby spinach 

Instructions (1 jar)

  1. Make salad dressing ( Plain Greek Yogurt, Maple syrup, orange juice) 
  2. Prepare salad fixings 
  3. Place all ingredients in a jar in the following order: 
  4. Salad dressing 
  5. Firm vegetables and fruit (i.e cherry tomatoes, cucumber, onion, corn, celery, apple, grapes)
  6. Soft vegetables and fruit (i.e avocado, mushrooms, and orange) 
  7. Protein 
  8. Grains and greens 
  9. Cover tightly with lid and refrigerate. Keeps up to 2 days 
  10. Time to eat, simply toss and enjoy 

Nutrition Information (per jar)

  • Calories:  314 kcal
  • Carbohydrates: 28g 
  • Protein: 15g
  • Fat: 19g
  • Fibre: 5.5g

Credit to: Dairy Farmers of Canada

Nutrition tip

  • This makes for a quick on the go meal for busy days, pair it with a glass of milk to bump up the protein!

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