September is National Cholesterol Month – Lettuce, Apple, Walnut Salad

September is National Cholesterol Month.
Want to cut cholesterol without cutting taste? Most people are afraid that “good for my cholesterol” means meals that are tasteless. Use healthy food swaps to help lower the cholesterol but not the flavor in your diet.

Sprinkle walnuts, skip croutons
Carbohydrates can cause high levels of a type of low-density lipoprotein (LDL), also known as bad cholesterol. For a healthier salad, replace your carbo-laden croutons with walnuts, which are high in polyunsaturated fat—a good fat that can lower LDL while boosting HDL (good cholesterol).

Lettuce, Apple, Walnut Salad
Use plain or caramelized walnuts in this salad. The dressing and caramelized walnuts can be made a day ahead (store the nuts in an airtight container and the dressing in the refrigerator).

Walnuts:
1 tablespoon sugar
4 tablespoons coarsely chopped walnuts
Cooking spray

Dressing:
1/2 cup apple cider
3 tablespoons water
1/4 teaspoon cornstarch
1 tablespoon finely chopped green onions
1 tablespoon champagne vinegar
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

Salad:
8 cups lettuce (iceberg, romaine, butter, leaf, or a blend of greens)
2 large tart red apples, unpeeled and thinly sliced (Jonathan, Gala, Fuji)

To prepare caramelized nuts, place sugar in a small skillet over medium heat; cook 90 seconds or until sugar dissolves, stirring as needed so sugar dissolves evenly and doesn’t burn. Reduce heat; stir in walnuts. Cook over low heat 30 seconds or until golden. Spread mixture onto foil coated with cooking spray. Cool completely; break into small pieces.

To prepare dressing, place cider in a small saucepan over medium-high heat; bring to a boil. Cook until reduced to 2 tablespoons (about 5 minutes). Combine water and cornstarch in a small bowl; add to pan. Bring cider mixture to a boil, stirring constantly; cook 30 seconds. Remove from heat. Stir in green onions, vinegar, salt, and pepper; let cool. (I usually double the dressing recipe.)

Slice apples just before adding to salad. To prepare salad, place lettuce or salad greens in a large bowl. Add sliced apples and plain or caramelized walnuts. Drizzle with dressing; toss gently to coat. Divide evenly among 4 plates. Serve immediately. Serves four.

Eleisia
http://www.NotJustVanilla.com

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