A heart-healthy salad

Autumn Salad

Karen Miller | 7/18/2014, 6 a.m.
Salads can be more than just lettuce and tomatoes. This salad combines fruit and lettuce with seeds and nuts.
Photo courtesy of National Heart, Lung, and Blood Institute

This is a simple and healthy salad from the cookbook Heart Healthy Home Cooking African American Style published by the National Heart Lung and Blood Institute. The recipe combines fruit and lettuce greens with nuts and seeds. The walnuts and sunflower seeds are good sources of fiber, protein, iron, vitamin B-6 and magnesium, which aids in bone strength and normal heart rhythm. It is also high in potassium and low in sodium, which helps maintain normal blood pressure.


  • 1 medium Granny Smith apple, sliced thinly (with skin)
  • 2 tablespoons lemon juice
  • 1 bag (about 5 cups) mixed lettuce greens (or your favorite lettuce)
  • ½ cup dried cranberries
  • ¼ cup walnuts, chopped
  • ¼ cup unsalted sunflower seeds
  • ⅓ cup low-fat raspberry vinaigrette dressing


  1. Sprinkle lemon juice on apple slices.
  2. Mix the lettuce, cranberries, apple, walnuts and sunflower seeds in a bowl.
  3. Toss with ⅓ cup of raspberry vinaigrette dressing to lightly cover the salad.

Makes 6 servings

Per Serving

(1 cup)

Calories: 138

Total Fat: 7 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 41 mg

Total Fiber 3 g

Protein: 3 g

Carbohydrates: 19 g

Potassium: 230 mg

Recipe Source: Heart Healthy Home Cooking African American Style