22 Sep

Autumn Salad Recipe

Crisp apples, nuts and seeds give this salad a nutritious crunch.

Number of servings: 6


  • 1 Granny Smith apple, rinsed and sliced thinly (with skin)
  • 2 tablespoons lemon juice
  • 1 bag mixed lettuce greens (or your favorite lettuce, about 5 cups), rinsed
  • ½ cup dried cranberries
  • ¼ cup walnuts, chopped
  • ¼ cup unsalted sunflower seeds
  • ¹⁄3 cup low-fat raspberry vinaigrette dressing


1. Sprinkle lemon juice on the apple slices.

2. Mix the apple, lettuce, cranberries, walnuts and sunflower seeds in a bowl.

3. Toss with raspberry vinaigrette dressing to lightly cover the salad, and serve.

Per serving: 138 calories, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 41 mg sodium, 3 g fiber, 3 g protein, 19 g carbohydrates, 230 mg potassium.

Recipe courtesy of the National Heart, Lung, and Blood Institute.


  • Apple cider, apple crisp, apple pie … autumn is for apples! Many popular U.S. apple varieties are available starting in September. October is National Apple Month.Pilgrims planted the first U.S. apple trees in the Massachusetts Bay Colony.
  • Comparing apples to oranges: Both fruits are a-peel-ing to consumers. In the United States, orange juice is more popular than apple juice. However, fresh apples are consumed more than fresh oranges.
  • Why bobbing for apples works: 25 percent of an apple’s volume is air, which allows them to float.
  • A fruit grown coast to coast: Apples are grown in every state in the continental United States. Top producing states include Washington, New York, Michigan, Pennsylvania, California and Virginia.
  • The science of apple growing is called pomology. Honeycrisp apples have a higher education heritage — they were developed by the University of Minnesota.

Sources: U.S. Apple Association, usapple.org; New York Apple Association, nyapplecountry.com; United States Department of Agriculture, Economic Research Service, www.ers.usda.gov.