Apple salad with figs and almonds
Dietitian's tip: Figs — a sweet fruit with soft flesh and tiny edible seeds — are a good source of iron, calcium and phosphorus. Dried figs are a good source of fiber. You can eat figs raw, with or without their peel, or use them in baked goods.
SERVES 6
Ingredients
2 large red apples, cored and diced
6 dried figs, chopped
2 ribs of celery, diced
1/2 cup fat-free lemon yogurt
2 tablespoons slivered almonds
2 carrots, peeled and grated
Directions
In a small bowl, combine the apples, figs and celery. Add yogurt and mix thoroughly. Serve on separate plates topped with almonds and garnished with grated carrots.
Nutritional Analysis(per serving)Calories 95 Cholesterol 0 mg
Protein 2 g Sodium 35 mg
Carbohydrate 17 g Fiber 3 g
Total fat 2 g Potassium 323 mg
Saturated fat trace Calcium 73 mg
Monounsaturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
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Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
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Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
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http://www.mayoclinic.com/health/hea...ecipes/NU00360 
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