Tropical Carrot and Apple Crunch Salad
Indulge in the vibrant flavors of our Tropical Carrot and Apple Crunch Salad! This refreshing and nutritious dish beautifully combines the sweetness of tart apples and juicy pineapple with the satisfying crunch of shredded carrots. Toss in some raisins and flaked coconut for added texture and flavor, all brought together by a creamy, tangy dressing. Perfect as a light lunch or a side dish at any gathering, this salad not only provides a tasty way to enjoy your fruits and veggies but also delivers a healthy dose of essential nutrients. With only 140 calories per serving, it's a guilt-free delight that the whole family will love!
6
Servings
N/A
Calories
9
Ingredients
Ingredients
Unsweetened crushed canned pineapple
1 can (8 ounces) (drained)
Tart apples
2 medium (diced)
Shredded carrots
3 cups (shredded)
Raisins
3 tablespoons (none)
Flaked coconut
3 tablespoons (none)
Sugar-free non-fat vanilla yogurt
1/3 cup (none)
Plain fat-free yogurt
1/3 cup (none)
Reduced-fat mayonnaise or salad dressing
3 tablespoons (none)
Lemon juice
1 tablespoon (freshly squeezed)
Instructions
1
Begin by draining the pineapple, saving the juice in a separate bowl. Dice the tart apples and add them to the pineapple juice, tossing gently to ensure they're well-coated. Allow the apples to sit for about 5 minutes, and then drain them again.
2
In a large mixing bowl, combine the drained pineapple, shredded carrots, raisins, flaked coconut, and the diced apples. Mix thoroughly to evenly distribute the ingredients.
3
In another small bowl, whisk together the non-fat vanilla yogurt, plain fat-free yogurt, reduced-fat mayonnaise (or salad dressing), and lemon juice until smooth.
4
Pour the yogurt mixture over the carrot and apple mixture, gently tossing to coat all the ingredients evenly. Once well mixed, cover the bowl with plastic wrap or a lid and refrigerate for 3-4 hours to allow the flavors to meld and the salad to chill.
5
Serve chilled and enjoy your Tropical Carrot and Apple Crunch Salad!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Tropical Carrot and Apple Crunch Salad?
It is a refreshing and nutritious salad that combines shredded carrots, tart apples, and pineapple with raisins and flaked coconut in a creamy, tangy yogurt-based dressing.
How many calories are in one serving of this salad?
Each serving of this Tropical Carrot and Apple Crunch Salad contains approximately 140 calories.
How many servings does this recipe yield?
This recipe makes 6 servings.
What are the main ingredients in this recipe?
The main ingredients include shredded carrots, tart apples, canned crushed pineapple, raisins, flaked coconut, non-fat yogurt, and reduced-fat mayonnaise.
What type of apples work best for this salad?
Tart apples, such as Granny Smith, are recommended to provide a nice contrast to the sweetness of the pineapple and coconut.
Why should I soak the apples in pineapple juice?
Tossing the diced apples in the reserved pineapple juice prevents them from browning and adds an extra layer of tropical flavor.
How long do the apples need to sit in the juice?
The apples should sit in the pineapple juice for about 5 minutes before being drained.
What kind of yogurt is used for the dressing?
The dressing uses a combination of sugar-free non-fat vanilla yogurt and plain fat-free yogurt.
Can I use regular mayonnaise instead of reduced-fat?
Yes, you can use regular mayonnaise, though it will increase the overall calorie and fat content of the dish.
Is this salad vegan?
As written, the recipe contains dairy (yogurt) and mayonnaise (which usually contains eggs). To make it vegan, use plant-based yogurt and vegan mayonnaise.
How long should the salad be refrigerated before serving?
For the best flavor, the salad should be covered and refrigerated for 3-4 hours to allow the ingredients to chill and the flavors to meld.
Can I use fresh pineapple instead of canned?
Yes, you can use fresh pineapple, but ensure you have enough juice from the fruit or a separate source to soak the apples.
Can I use pre-shredded carrots from the grocery store?
Absolutely. Pre-shredded carrots are a great time-saver for this recipe and work perfectly with the other textures.
Is this recipe gluten-free?
Yes, all the primary ingredients listed are naturally gluten-free, making it a safe choice for those with gluten sensitivities.
What can I substitute for raisins?
If you don't like raisins, you can substitute them with dried cranberries, chopped dried apricots, or even pomegranate seeds.
How should I store leftovers?
Leftovers should be stored in an airtight container in the refrigerator.
How long will the salad stay fresh in the fridge?
The salad is best enjoyed within 1-2 days. Over time, the carrots and apples may release moisture, making the dressing thinner.
Can I add nuts to this salad?
Yes, adding chopped walnuts, pecans, or slivered almonds would provide an extra layer of crunch and healthy fats.
Is the coconut in this recipe sweetened or unsweetened?
The recipe calls for flaked coconut. For a healthier version, unsweetened flaked coconut is recommended to keep sugar levels low.
Does this salad make a good side dish for a BBQ?
Yes, it is an excellent side dish for outdoor gatherings as it is refreshing and pairs well with grilled meats.
Can I omit the mayonnaise?
Yes, you can omit the mayonnaise and increase the amount of plain yogurt, though the dressing may be slightly less creamy.
What makes this salad 'tropical'?
The combination of pineapple and coconut gives this salad its distinct tropical flavor profile.
Can I use Greek yogurt instead of regular yogurt?
Yes, Greek yogurt can be used. It will result in a thicker, creamier dressing and add a bit more protein to the dish.
Is this salad kid-friendly?
Yes, the sweetness from the fruit and vanilla yogurt makes it very appealing to children.
How do I prepare the pineapple?
You should use a can of unsweetened crushed pineapple. Drain it well, but be sure to save the juice for the apples.
Can I use lemon juice from a bottle?
Freshly squeezed lemon juice is recommended for the best flavor, but bottled lemon juice can be used if fresh is unavailable.
What can I serve with this salad?
It pairs wonderfully with grilled chicken, fish tacos, or as a light, standalone lunch.
How many ingredients are in this recipe?
There are 9 ingredients in this recipe.
Can I add other fruits?
Yes, mandarin oranges or diced grapes would be excellent additions to this tropical mix.
Is this salad a good source of nutrients?
Yes, it provides essential nutrients from fruits and vegetables, including fiber and vitamin C, while remaining low in calories.