img

Sign Up For Email Updates:

WCRF/AICR
Global Network
Health-e-Recipes
Beet, Carrot and Apple Salad

Print this recipe:

right arrowAs a Word doc
right arrowAs a PDF

Last Chance to Vote:
March Recipe Madness ends April 14

April 8, 2014 | Issue 499
Colorful Spring Salad

Beet, Carrot and Apple Salad

Give winter a subtle hint and welcome spring with a colorful cancer-fighting salad. This tangy dish is loaded with fiber, vitamins, minerals and phytonutrients. Carrots are rich in beta-carotene while beets get their red hue from flavonoids, both antioxidants that protect our cells from damage. Apple adds natural sweetness and walnut a hearty crunch. Enjoy with a picnic under the blooming cherry blossoms.

Makes 4 servings.

Per serving: 112 calories, 8 g total fat (<1 g saturated fat), 11 g carbohydrate,
2 g protein,2 g dietary fiber, 330 mg sodium.

  • 1 medium beet (or 3/4 cup pre-shredded)
  • 2 medium carrots (or 3/4 cup pre-shredded)
  • 1 large peeled Granny Smith apple
  • 1/4 cup walnut halves, chopped
  • 3 Tbsp. chopped flat-leaf parsley or dill or combination
  • 1 Tbsp. fresh lemon juice
  • 1/2 tsp. salt
  • Freshly ground black pepper
  • 1 Tbsp. extra virgin olive oil

Directions

  1. To shred beet, insert each hand in plastic sandwich bag to avoid staining hands. Peel beet using swivel blade vegetable peeler. Using coarse side of box grater, shred beet to get 3/4 cup. Save remaining beet for another use. Shred carrots and apple. Place shredded beets, carrots and apple in mixing bowl and mix to combine. Add walnuts and green herbs on top of mixed vegetables, and set bowl aside.
  2. For dressing, in small bowl whisk together lemon juice and salt until salt dissolves. Add 3-4 grinds of pepper. Whisk in oil. Pour dressing over salad and mix until well combined and evenly dressed. Serve salad within 1 hour of combining with herbs and dressing.

Championship Round Voting Open Now!

AICR is coming up on a milestone in April: our 500th issue of Health-e-Recipes. Which recipe will be featured in our special issue? You decide!

link to share on Facebook  link to share on Twitter   link to share on Pinterest  link to share Blog

Grocery list

Beet
Carrots
Granny Smith apple
Walnut halves
Parsley or dill
Lemon juice
Salt
Black pepper
Olive oil

You might also like

Breast Cancer Prevention and Carotenoids

Spring Cleaning Your Kitchen

Recipe Extra:
Healthy Make-Ahead Lunches

Did You Know?

Eating in color is a healthier, as well as prettier, way to eat. Different colors of vegetables and fruits in your diet means you’re getting a wide variety of nutrients and health-protective phytochemicals.

All active news articles
]]