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Apples on a tree in an apple orchard.

Recipe: Fall Harvest Salad with Blue Cheese

We’ve all heard the old saying “ an apple a day keeps the doctor away”….while this advice shouldn’t be taken literally, apples offer dozens of health benefits and happen to be at peak flavor and freshness in autumn.

Apples offer a myriad of nutrients and are an especially good source of fiber. The fiber and antioxidants found in apples have been shown to reduce the risk of developing certain types of cancer and also has been associated with lower risk of obesity, high blood pressure and type 2 diabetes.

Apples are nearly the perfect snack. Portable and inexpensive and are low in calories. Apple growers are constantly developing new varieties. For something different, look for Pink Lady, Cameo, Honey crisp or Pippin apples this fall.

Fall Harvest Salad with Blue Cheese Dressing

This salad is full of disease-fighting vitamins and minerals available in spinach, apples, and cranberries as well as the healthy fats found in avocado and pecans. Add a grilled chicken breast to each salad serving to make it a meal.


  • 16 ounces bag of baby spinach
  • 1 large unpeeled sweet-tart apple, cored and thinly sliced
  • 1 Haas avocado, peeled and sliced
  • 1/2 of a medium red onion, thinly sliced
  • 1/3 cup dried cranberries
  • 1/4 cup toasted pecan pieces


  • 1/3 cup crumbled blue cheese
  • 2 Tbsp white vinegar
  • 1 Tbsp Dijon mustard
  • 1/3 cup orange juice
  • 8 ounces Fat Free plain yogurt

In a separate bowl, whisk together vinegar, Dijon mustard, orange juice and yogurt. Gently fold blue cheese crumbles into dressing mix and serve over combined salad. Serves 4.

Nutrition Facts: Serving size: 1/4 salad with 2 Tbsp dressing; Calories: 250; Fat: 16 grams; Protein: 4 grams; Carbohydrates: 32 grams; Fiber: 6 grams

Recipe provided by Clinical Dietitian, Jamie Deem.