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Beet, Carrot and Apple Salad

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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


  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.

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Grocery list

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

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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.

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