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Fruit Salad with Almonds

Fruit Salad with Almonds on top of cottage cheese
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Prep time: , Cook time: , Total time:

DESCRIPTION:

Created by Lindsey Pine, RD, for the Almond Board of California. Mix and match your fresh fruit snack with almonds to get an even bigger nutrient bang for your buck. To make this a truly balanced snack, serve on top of or with a side of cottage cheese.


INGREDIENTS:

INGREDIENTS:

1/2 cup fresh raspberries

1/4 cup red grapes

1/2 tsp orange blossom water (found in the ethnic foods aisle)

2 tablespoons sliced almonds

Optional: serve with 1/3 cup low-fat cottage cheese


PREPARATION:

PREPARATION:

Mix the fruit, orange blossom water and the almonds in a small bowl. Serve with cottage cheese if desired.

Nutritional Info:

Nutritional Info:

1 serving (without cottage cheese)

Calories: 120

 

Protein: 5 g

Fiber: 6 g

Carbohydrates: 17 g

Cholesterol: 0 mg   

Total Sugars: 10 g

Sodium: 0 mg

Added Sugar: 0 g

Calcium: 55 mg

Fat: 8 g

Magnesium: 14 mg

Saturated Fat: 0.5 g

Potassium: 93 mg

Iron: 1 mg

Vitamin E: 0.5  mg*

* total alpha-tocopherol equivalents

 

1 Serving (with cottage cheese)

Calories: 180

 

Protein: 12 g

Fiber: 6 g

Carbohydrates: 20 g

Cholesterol: 5 mg   

Total Sugars: 13 g

Sodium: 280 mg

Added Sugar: 0 g

Calcium: 122 mg

Fat: 10 g

Magnesium:  14 mg

Saturated Fat: 1.5 g

Potassium: 93 mg

Iron: 1 mg

Vitamin E: 0.5  mg*

* total alpha-tocopherol equivalents

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