CARE Recipe: Apple Walnut Salad

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CARE Recipe: Apple Walnut Salad

Apples contain fibers and polyphenols that help regulate the breakdown of carbohydrate and slow the absorption of sugar from the digestive tract. They are also rich in prebiotic fibers which act as food for our healthy native strains of gut bacterial. Proof that ‘super foods’ don’t have to be super fancy!

  • Total Time: 20 minutes
  • Yield: 3 1x

Ingredients

Scale
  • 2 cups low fat plain Greek yogurt
  • 1 tablespoon whey protein powder (plain or vanilla; optional for additional protein)
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon maple syrup, (honey could also be used)
  • 2 small apples, cored and chopped, (small is about 2″ dia.)
  • 6 tablespoons raisins
  • 1/2 cup crushed walnuts

Instructions

  1. In a medium mixing bowl, add yogurt, whey, lemon juice, and syrup. Whisk gently to mix.
  2. Add all remaining ingredients and toss gently to evenly coat.
  3. Portion and enjoy!

Notes

  • I highly recommend the Vidalia Chop Wizard for chopping the apples (it is just a great gadget to have in your kitchen overall)
  • This recipe is a good example of reviewing a nutrition label for sugar: in CARE, members are taught how to distinguish naturally occurring sugars (those found naturally in foods like fruit and dairy) and added sugars (refined sugars added during processing). Unlike added sugars, researchers have not found a link with naturally occurring sugar and total risk of disease. What is the more important consideration with whole foods than grams of sugar is total carbohydrate content for that meal.

Nutrition

  • Calories: 364
  • Sugar: 31g
  • Sodium: 61mg
  • Fat: 14g
  • Saturated Fat: 2g
  • Trans Fat: 0g
  • Carbohydrates: 42g
  • Fiber: 4g
  • Protein: 21g
  • Cholesterol: 15mg

Keywords: apples as super foods

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