No better time than apple season to indulge in this DASH friendly Waldorf Salad
Dietitian’s Tip: This recipe uses fat free yogurt in place of mayonnaise to reduce fat and boost nutrient content. The toasted walnuts, celery, raisins and dressing compliment the tartness of the apples. To put together a complete DASH friendly meal, enjoy this salad with:
- A whole wheat grilled cheese sandwich
- A whole wheat roll with a glass of milk
- Whole wheat crackers with cheese
1⁄3 cup walnuts, chopped
2 apples, cored and diced
1 cup celery, diced
1⁄2 cup raisins
1⁄4 cup fat free plain yogurt
1⁄2 teaspoon sugar
1 teaspoon lemon juice
Preheat oven to 350 degrees.
Place chopped walnuts on a baking sheet and bake for 12-15 minutes. Stir occasionally until they are evenly toasted.
Combine apples, celery, nuts, and raisins.
Stir together yogurt, sugar, and lemon juice. Pour over apple mixture and toss lightly.
Refrigerate leftovers within 2 hours.
Per serving: 120 calories, 4.5 g total fat, 0 g saturated fat, 21 g carbohydrate, 2 g protein, 3 g fiber, 20 mg sodium, 40 mg calcium
RECIPE COURTESY OF: Food Hero