In the late fall and winter months, the idea of getting enough servings of fruits and vegetables may seem impossible. Although there may be fruit available in the store, often it has been imported from hundreds of miles away and the quality may be lacking. Nobody wants to eat fruits and veggies that are past their prime but that feels like it may be the only option in the cold winter months.
Despite these challenges, dietitians and medical professionals agree that a diet loaded with fruits and veggies can help to keep you healthy. This recipe for Cinnamon Apple Fruit Salad can help with this conundrum.
Our recipe for Cinnamon Apple Fruit Salad contains apples, cranberries, walnuts, and a creamy dressing. Apples are a fruit that is loaded with fiber and they are very filling food. Eating a serving of this salad will curb your appetite and help you stay satisfied for several hours.
4ouncesSoftened Cream CheeseYou can use low-fat cream cheese if you like
Remove the core of the apple and chop them into bite-size pieces with the peel still on.
Drizzle the two tablespoons of lemon juice over the apples and use a wooden spoon to toss the apples so that they are evenly coated in lemon juice.
In another mixing bowl, use an electric mixer to beat the cream cheese until it is smooth and creamy.
Add the sour cream and whip it on medium speed to make the dressing fluffy.
Add the cinnamon and mix it for about two minutes.
Add the brown sugar and mix it one more minute.
Use a spatula to scrape the dressing mixture into the chopped apples.
Add the cranberries and walnuts and use a spatula or a wooden spoon to turn the mixture until the fruit and nuts are evenly coated in the dressing.
Cover the bowl with plastic wrap and chill in the refrigerator for about an hour. Serve cold.
You can store leftovers in the fridge for up to three days.
Good quality apples are available during the colder months, as are dried cranberries and both of these fruits contain plenty of things that can fill you up, tickle your tastebuds, and give you the nutrition that you need. When you consider that a generous serving of walnuts is included in each scoop of this fruit salad, you will find that it is loaded with things that taste great and promote good health.Choose a combination of several apples of different colors to add visual interest to this salad. We used Honeycrisp apples, but adding in a Golden Delicious, a Granny Smith, and another red apple-like an Envy apple will add a variety of flavor and color to the salad.Cranberries are often called a “superfood” due to their copious nutritional benefits. Cranberries, with their bright colors, are loaded with cancer-fighting antioxidants. They’ve also been linked to reduced blood pressure and a better immune system. Many doctors tell of a link between cranberries and a lower incidence of urinary tract problems. Our recipe uses dried cranberries which are easy to find all year long.Walnuts are another food that has been called a “superfood.” Walnuts have higher levels of antioxidants than any other kind of nut. They’re loaded with Vitamin E and melatonin, and they have properties that can lower the “bad” LDL cholesterol in your bloodstream.Walnuts also have more Omega 3 fatty acids than any other kind of nut. Eating a diet rich in Omega 3 acids can lower your risk of heart disease by ten percent. Walnuts promote a healthy gut biome, decrease inflammation, and may reduce the risk of developing certain cancers.We add a creamy dressing to our fruit salad, but one delicious feature of this dressing is that it contains cinnamon. While the amount of cinnamon in our recipe is relatively small, using cinnamon as a regular part of your diet may also bring you some health benefits.Cinnamon is also very high in antioxidants, is linked to lower blood pressure and a reduced rate of heart disease. Cinnamon can also reduce one’s sensitivity to insulin, which can help lower your blood sugar levels.In creating a fruit salad that features apples, you may be concerned that the apples will grow brown and unappealing over time. The reason that apples brown when exposed to air is that the flesh oxidizes when exposed to air after a few minutes. One kitchen secret to prevent the browning of fruit is to briefly dip or stir the fruit into lemon juice.The lemon juice helps the fruit stay nice and appealing looking. We simply toss the apples in a few tablespoons of lemon juice before incorporating the dressing and other ingredients. This also adds a slight acid tang to the recipe.
Keyword Apple Fruit Salad, Cinnamon, Dessert, Recipe