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Recipe: Apple salad with figs and almonds

Dietitian's tip: Figs — a sweet fruit with soft flesh and tiny edible seeds — are a good source of iron, calcium and phosphorus. Dried figs are a good source of fiber. You can eat figs raw, with or without their peel, or use them in baked goods.

Low sodium = no more than 140 mg of sodium per serving  Low fat = no more than 3 g of fat per serving 
SERVES 6

Ingredients

2 large red apples, cored and diced
6 dried figs, chopped
2 ribs of celery, diced
1/2 cup fat-free lemon yogurt
2 tablespoons slivered almonds
2 carrots, peeled and grated


Directions

In a small bowl, combine the apples, figs and celery. Add yogurt and mix thoroughly. Serve on separate plates topped with almonds and garnished with grated carrots.

Nutritional Analysis

(per serving)
Calories95 Cholesterol0 mg
Protein2 g Sodium35 mg
Carbohydrate17 g Fiber3 g
Total fat2 g Potassium323 mg
Saturated fattrace Calcium73 mg
Monounsaturated fat1 g   
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Dec 3, 2008