Apple salad with figs and almonds

Dietician's Tip

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.

Ingredients

  • 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

Directions

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

Serving Information

Serves 6

Nutritional analysis per serving

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

DASH Eating Plan Servings

Fruits: 1
Vegetables: 1

Diabetes Meal Plan Choices

Fruits: 1
Nonstarchy vegetables: 1

Mayo Clinic Healthy Weight Pyramid Servings

Fruits: 1
Vegetables: 1

Last Updated Jul 26, 2022

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