Autumn Salad with Apple, Cranberries and Walnuts
Mixed greens with sliced apple, dried cranberries, walnuts and sunflower seeds in raspberry vinaigrette — about 135 calories per cup.
Sodium is calculated without salt added to taste.
Estimated; may vary.
A cup of mixed greens with thin slices of Granny Smith apple, dried cranberries, chopped walnuts and sunflower seeds, tossed with a spoon of low-fat raspberry vinaigrette. One serving is about 135 calories with 2 g of fibre, most of the calories coming from the nuts and seeds rather than the dressing.
Slice the apple thin and toss it in lemon juice straight away. The acid stops the cut surface browning and keeps the slices crisp for the hour or so between making and eating, and thin slices spread the apple through the whole salad instead of sitting in chunks at the bottom of the bowl.
Keep the dressing separate until the last minute; dressed greens wilt in twenty minutes. For a lunch, add grilled chicken, a spoon of cottage cheese or some crumbled feta. Pecans or toasted pumpkin seeds work in place of walnuts, and a pear is a fair swap for the apple.
Ingredients
- Lettuce (Leaf, Green)1 cup, scant cup mixed (30 g)
- Apple (Granny Smith)1/6, thinly sliced with skin (30 g)
- Lemon juice1 teaspoon (5 g)
- Cranberries (Dried, Sweetened)1 tablespoon, scant tablespoon (10 g)
- Walnuts1 teaspoon, chopped (5 g)
- Sunflower Seed1 teaspoon, unsalted (6 g)
- Low-fat raspberry vinaigrette1 tablespoon, scant tablespoon (13 g)
- Dry the greens well in a salad spinner or towel; dressing will not cling to wet leaves.
- Toast the walnuts and seeds in a dry pan for 2 minutes to bring out their flavour.
- Store the components separately in the fridge and combine within 2 days; lemon-dressed apple keeps a day.
- Contains: tree nuts (walnuts).
- Naturally gluten-free and dairy-free as written if the dressing label confirms it. For a nut-free version, replace the walnuts with extra sunflower seeds.
Method
- Wash your hands and all surfaces before you start.
- Rinse and dry the greens. Slice the apple thinly, skin on, and toss the slices with the lemon juice.
- Combine the greens, apple, cranberries, walnuts and sunflower seeds in a bowl.
- Just before serving, add the raspberry vinaigrette and toss to coat the leaves lightly.
- Serve at once, on its own or beside grilled chicken or fish.
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