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Published on October 15, 2019

apples in basket on wooden table

Recipe: Spiralized Apple and Nut Salad

It’s apple season! I would love to turn every apple from the orchard into a hot apple dessert, but that’s just a little too hard on the waistline. So I’ve set a few aside for this fresh, tangy and extremely heart-healthy salad.

Plus this recipe gives me a good excuse to dust off the spiralizer.

Spiralized Apple and Nut Salad with Citrus Dressing


  • Juice and zest of 1 lemon
  • Juice and zest of 1 orange
  • 4 tablespoons olive oil
  • 1 teaspoon honey
  • 2 large apples (try a combination of sweet and tangy, such as Granny Smith and Honey Crisp) 
  • 1 cup mandarin oranges, or 1 large orange peeled and segments removed
  • 2 ounces sharp white cheddar
  • ⅓ cup pecans
  • ¼ cup dried cranberries
  • ¼ cup sunflower seeds


  1. Combine olive oil, juice and zest of lemon and orange, and honey in a jar and shake until well combined. Add salt and pepper as needed. Set aside
  2. Spiralize the apples.
  3. Toss apples with oranges, cheese, pecans, cranberries and sunflower seeds in a large bowl
  4. Drizzle with citrus dressing.
  5. Enjoy!

Lauren Cornay, RD, LN, is a registered dietitian at Avera Heart Hospital. Get more insight on nutrition and health.

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