AICR
How many different kinds of apples can you sample this autumn? The U.S. Apple Association says that, during September and October, more than 100 varieties from 32 states are harvested.
Researchers have found cancer-preventing compounds in apples (mostly in the peels) called flavonoids. More than half an apple’s fiber is in its peel, so eat or cook apples with the peels on. What’s more, a medium apple contains only 80-95 calories and 10 percent of the recommended daily amount of vitamin C.
This simple salad combines crisp red and green apples, dried cherries, dried cranberries, crunchy walnuts and creamy yogurt. In addition to the flavonoid phytonutrients from the berries, cherries and apples, the walnuts provide cancer-preventive omega-3 fatty acids. Yogurt serves as a creamy dressing that, along with the cancer-fighting fiber from the nuts and fruits in this salad, is healthy for your digestive tract and contains some protein.
This healthy, low-calorie salad works well as a breakfast treat, a side dish or a dessert.
Apple Salad with Cherries, Cranberries and Walnuts
1/4 cup dried cherries
1/4 cup dried cranberries
1/2 cup hot water
2 medium red apples, cored
2 medium Granny Smith apples, cored
3/4 cup coarsely chopped walnuts
1 cup vanilla yogurt
In small bowl, cover dried cherries and dried cranberries with hot water. Let stand while cutting apples.
Cut apples into 8 wedges and cut each wedge into 4 pieces. Place pieces in large bowl.
Drain liquid from cherries and cranberries (save to drink or flavor drinking water), and add cherries and cranberries to large bowl. Add walnuts and yogurt and stir until well coated. Serve immediately.
Makes 8 servings.
Per serving: 212 calories, 8 grams total fat (1 gram saturated fat), 34 grams carbohydrate, 3.5 g protein, 4 grams dietary fiber, 23 milligrams sodium.
