Berry Waldorf Salad

For a dish that's “berry” good for your health, try this Berry Waldorf Salad. 

Strawberries and blueberries are an excellent source of phytochemicals that help protect against a slew of health conditions, among them high cholesterol, heart disease, type 2 diabetes and memory loss.

Like berries, apples have been shown to help lower the risk of obesity, cancer and neurodegenerative disorders such as Alzheimer’s and Parkinson’s diseases. 

Nuts, with their high levels of heart-healthy monounsaturated fat, reduce the risk of stroke, while Greek yogurt supplies calcium, protein, potassium and gut-friendly probiotics.

Enjoy this crunchy salad on its own for a refreshing midday pick-me-up, or pair it with a piece of Spinach Frittata for a light, nutritious meal any time of day.

Berry Waldorf Salad

Recipe from the Heart and Stroke Foundation

Serves 8

Ingredients:

1 large apple, cored and diced

1/2 cup strawberries, quartered

1/2 cup blueberries

1/3 cup walnuts or pecans, chopped

2/3 cup celery, chopped

1/3 cup raisins or dried cranberries

1/2 cup plain, nonfat Greek yogurt

1 teaspoon honey

1 teaspoon lemon juice

1/4 teaspoon ground cinnamon

Directions:

1. In a large bowl, combine apple, strawberries, blueberries, walnuts, celery and raisins.

2. In a small bowl, whisk together yogurt, honey, lemon juice and cinnamon. Pour into apple mixture and stir gently to coat. Let stand for 10 minutes before serving.

Nutritional information per serving:

Calories: 86; Carbohydrates: 13g; Protein: 3g; Total Fat: 3g; Dietary Fiber: 2g; Sodium: 15mg; Potassium: 200mg

Published on: May 28, 2015