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Apple salad with figs and almonds

July 26, 2022

Recipe

Apples and figs are a delicious combination. Figs are also a good source of iron, calcium and phosphorus.

Serves 6

Figs are a good source of iron, calcium and phosphorus. You can eat figs raw, as in this salad, or add them to baked goods.

To make this plant based, use a yogurt substitute.

In a small bowl, combine apples, figs, carrots and celery. Add yogurt and mix thoroughly. Top with slivered almonds and serve.

2 large red apples, cored and diced (about 4 cups)
6 dried figs, chopped (about 1 cup)
2 carrots, peeled and grated (about 3/4 cup)
2 ribs of celery, diced (about 2 cups)
1/2 cup fat-free lemon yogurt
2 tablespoons slivered almonds

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils 1 Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) 1 Fruits Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats 1 Fruits Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 93 Calories 19 g Total carbohydrate Trace Cholesterol 3 g Dietary fiber 1 g Monounsaturated fat Potassium 2 g Protein Trace Saturated fat About 1 cup Serving size 33 mg Sodium 1 g Total fat