On Mondays, Kristen Swensson Sturt of Cheap, Healthy, Good swings by these parts to share healthy and delicious recipes with us. Take it away, Kristen!
When one thinks of Carrot and Raisin Salad, "hip" and "healthy" may not be the first words that come to mind. More likely, it's "church potluck" or "distant relative's funeral buffet." Well, this slightly sweet, no-cook vegetable side dish deserves better than that, especially with a few updates.
Adapted from CopyKat.com's Dining Out at Home Cookbook by Stephanie Manley, this twist on the traditional salad takes just a few minutes to make and includes two major departures from the time-honored version Betty Draper might serve. First, there are nuts. Second, there's no mayo.
The nuts in question are toasted pecans, which give everything a nice crunch along with some much-needed textural variation. As for the customary tub of mayonnaise, I substitute a few tablespoons of 2% Greek yogurt instead. This provides tang and moisture, reduces the fat slightly, and makes the dish both lighter and infinitely more edible for mayo haters like myself. Plus, since the salad isn't swimming in Hellmann's, it allows the produce to shine. Kids, particularly, will love the pineapple.
To prevent sore muscles and scratched knuckles, shred the carrot with the disc attachment of a food processor rather than a box grater. Also, be aware that it's not a particularly wet dish, so feel free to add a little more dressing if you like. Whatever you decide, I'm pretty sure you'll find Carrot and Raisin Salad both hip and healthy. Who knew?
4 cups shredded carrot
1 (8-ounce) can crushed pineapple in juice, drained and liquid reserved
1/2 cup chopped pecans, toasted and cooled completely
1/4 cup raisins
1/4 cup 2% plain Greek yogurt
1 teaspoon sugar
In a medium bowl, combine shredded carrot, pineapple solids, pecans, and raisins.
In a small bowl, combine 2 tablespoons reserved pineapple juice with all the yogurt, sugar, and salt. Stir until no lumps are left.
Add yogurt mixture into carrot mixture. Stir thoroughly to combine. Let sit a few hours in refrigerator so flavors can meld, though you can serve immediately if desired. Serve.
Mixing bowls, measuring cups and spoons, spoon
|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 7g||9%|
|Saturated Fat 1g||4%|
|Total Carbohydrate 19g||7%|
|Dietary Fiber 3g||12%|
|Total Sugars 13g|
|Vitamin C 7mg||36%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|