Monday, 9 April 2012

Apple Walnut Salad

Fresh and colourful salad, ideal as weekend lunch or weekday supper. This salad has great balance of sweetness from apple and crunchiness form walnuts.

Ingredients - Serves 4

  • Shredded lettuce - 2 cups
  • Sliced apple - 1 cup
  • Black olives - 1/4 cup
  • Walnuts - 1/4 cup
  • Lemon  juice - 1/4 cup
  • Olive oil - 2 tblsp
  • Salt and pepper to taste
  • In a salad bowl add shredded lettuce, sliced apple, walnuts and black olives
  • In a separate bowl mix lemon juice, olive oil, salt and pepper
  • Pour the dressing over the salad and toss them gently
  • Serve with bread of your choice

    Nutritional Information
    • Lettuce is a good source of Vitamins, chlorophyll and folic acid
    • Lettuce is very low in calories and has a high water content - good for dieters
    • The pectin in apples lowers LDL ("bad") cholesterol which lowers the risk of cardiovascular diseases
    • Apples are great source of fibres, both soluble and insoluble
    • Fats content in black olives are healthy for body - lowers the cholesterol levels
    • Black olives have higher amounts of dietary fiber and iron
    • Walnuts are rich in omega 3 fatty acids  which is essential for brain function, as well as normal growth and development.
    • Walnuts reduce the risk of heart disease.
    • Per serving = 105 calories approximately

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