Recipe:
This sweet and fruity salad is full of nutrients to keep your teeth healthy and your smile sparkling. It has a delicious creamy and tangy sauce that tastes almost like a lemon frosting.
Ground flax and walnuts add a nutty flavor to the salad and provide a healthy dose of omega-3 fatty acids, which helps reduce inflammation in gums and supports bone health. And yogurt is an excellent source of calcium and phosphorus, which help fight cavities and keep teeth strong and by remineralizing tooth enamel.
Strawberries and lemon are rich in vitamin C, which is essential for maintaining and repairing collagen in gums. And crisp apples increase flow of saliva to help protect against cavities and gum disease.
Ingredients:
For the salad:
3 cups strawberries, hulled and chopped
1 cup green grapes, sliced in half
2 apricots, pitted and chopped
1 large granny smith apple, chopped
1 tablespoon ground flaxseed
1⁄4 cup chopped walnuts, toasted
Optional fresh mint for garnish
For the lemon honey yogurt sauce:
1⁄2 cup low-fat yogurt
2 tablespoons lemon juice
1 teaspoon lemon zest
1 tablespoon honey
Instructions:
In a large bowl, add strawberries, grapes, apricots, apple, flax, and walnuts.
In a small bowl, whisk together sauce ingredients and pour over fruit. Mix to combine.
Yields: 4 servings
Per serving: 193 calories, 4.6 g protein, 32.8 g carbohydrates, 5.4 g fiber, 24.5 g sugars, 6.4 g fat, 0.8 g saturated fat, 0 g trans fat, 2 mg cholesterol, 25 mg sodium, 94 mg calcium, 1.1 g omega-3 fats, 444 IU vitamin A, 70.4 mg vitamin C, 0.7 mg vitamin E, 1.1 mg iron, 0.8 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.