Waldorf Salad

Apr 4 2012

For a snack or breakfast with a sweet, satisfying crunch, try this fruit salad with walnuts and yogurt.

Courtesy of Oregon State University

 

 

Serves 6

Dietitian's Tip: 

Walnuts are an excellent DASH diet choice because of the omega-3 fatty acids, magnesium and potassium they provide. Yogurt dressing adds a protein boost, too.

Ingredients: 

1⁄4 cup walnuts, chopped
2 apples, cored and diced
1 cup celery, diced
1⁄2 cup raisins
1⁄4 cup non-fat plain yogurt
1⁄2 teaspoon sugar
1 teaspoon lemon juice

 

Preparation: 

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.
In another bowl, mix together yogurt, sugar, and lemon juice. Pour over apple mixture and toss lightly.
Refrigerate leftovers within 2-3 hours.
 

Nutrition Information: 

Per Serving: 100 calories, 3.5 g total fat, 0 g saturated fat, 19 g carbohydrates, 2 g protein, 2 g fiber, 20 mg sodium