October 5, 2009

California Waldorf Salad 

Dear Cancer Project supporter,

Each ingredient in this recipe is a stand-alone powerhouse of nutrients, and when combined, their benefits are even greater! Iron from raisins is more absorbable when paired with the vitamin C from raw apples. Similarly, beta-carotene from carrots is more efficiently absorbed with the essential fatty acids from walnuts.

Directions

Makes about 6 1-cup servings

2 crisp, tangy apples (Fuji, Winesap, Granny Smith, or similar)
1 large carrot, julienned or grated
1/2 cup raisins
1/4 cup chopped walnuts
1/3 cup Tofu Mayo or other dairy- and egg-free mayonnaise substitute
3 tablespoons seasoned rice vinegar

Scrub, core, and dice apples, then place into a salad bowl. Add carrots, raisins, and walnuts. In a separate bowl, mix Tofu Mayo or other dairy- and egg-free mayonnaise substitute and vinegar. Add to salad and stir to mix. Chill before serving if possible. 

Nutrition Information

Per 1-cup serving:

Calories: 117
Fat: 3.7 g
Saturated Fat: 0.4 g
Calories from Fat: 28.5%
Cholesterol: 0 mg

Protein: 2.3 g
Carbohydrates: 20.9 g
Sugar: 15.4 g
Fiber: 2.2 g

Sodium: 216 mg
Calcium: 23 mg
Iron: 0.6 mg
Vitamin C: 3.4 mg
Beta-Carotene: 1008 mcg
Vitamin E: 0.3 mg

Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here. 

   View The Cancer Project Recipe of the Week Archive.

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