Apple and Celery Salad

Apple and Celery Salad

If you like crunchy salads, then you’ll love this salad made with pink lady apple and celery. Pink lady apples work well for this salad as they provide a sweet taste yet contain less fructose (fruit sugar) than other apples. Pink lady apples contain pectin, which may contribute to the reduction of blood glucose rise.

Serves:  3 portions

Dietary: Vegan, vegetarian, dairy-free, nut-free, egg-free

Preparation time: 20 minutes

Cooking time: 10 minutes

 

INGREDIENTS

1 pink lady apple, cored, diced

½ Cup celery, chopped

1 Tbsp spring onions, chopped

1½ Tbsp vegan mayonnaise (mustard)

¼ tsp black pepper

Lemon juice, squeeze

 

METHOD

  1. In a medium-sized bowl, mix the apples, lemon juice, celery, and spring onions.
  2. Add vegan mayonnaise to the mix and combine well.
  3. Season with pepper and combine well.

 

This recipe has been donated by Jatin Kumar

 

NUTRITION INFORMATION

Per serving:
Total calories: 107 kcal
Fat: 7.7 g
Saturated Fat: 0.6 g
Carbohydrate: 8.4 g
Total sugar: 7.2 g
Fibre: 1.1 g
Protein: 0.6 g
Salt: 0.18 g

 

 

NUTRITION FACTS

  • This nutritious yet straightforward salad, with its crisp texture, can be used with a diverse selection of meals.
  • Pink lady apples are reported to be a rich source of pectin. (Lopez, et al, 2011)
  • The consumption of pectin with a meal contributes to reducing the blood glucose rise after a meal. (UK Health Claims database)
  • These apples also contain higher amounts of water (almost 80%) and lower amounts of fructose.

 

VARIATIONS

  • Use red onions rather than spring onions.
  • Spicer version, add sriracha – Sriracha is a spicy sauce made from red jalapenos peppers.
  • Adding nuts could add a crunch to the salad and increase the nutritional content.

 

 

López, Nelson & Pavéz, Paula & Lillo, Sergio. (2011). Pectin extraction from cv. Pink Lady (Malus pumila) apples. Ciencia e investigación agraria. 38. 425-434. 10.4067/S0718-16202011000300012.

 

 

PHOTOS