Grape Cashew Salad Sandwich
Preparation Time: 15 minutes
The creamy and tangy goodness of low fat cottage cheese is the perfect balance to sweet grapes
and cashews. Enjoy this salad as a sandwich filling or on a bed of lettuce.
Ingredients
1 cup Daisy Brand Low Fat
Cottage Cheese
1½ cups red grapes, quartered
1 stalk celery, chopped
¾ cup dry roasted cashews,
unsalted, coarsely chopped
Ground black pepper to taste
2 tbsp fresh parsley, chopped
8 lettuce leaves
8 slices whole grain bread
In a medium bowl, mix cottage cheese, grapes, celery,
cashews, parsley, and ground black pepper. Toast bread
and build sandwiches. Spread ¼ salad mix on 4 of the
bread slices. Add two lettuce leaves to each sandwich;
top with 2nd bread slice. Serves 4.
Tips for using cottage cheese
Looking for new ways to enjoy cottage cheese? Try
these quick and unexpected ideas for breakfast, lunch,
or snacks on the go.
· For a nutritious and easy breakfast, add applesauce
and cinnamon to cottage cheese and enjoy alone or
as a French toast topping.
· Top a baked potato with cottage cheese and chives.
· Mix cottage cheese with pico de gallo, add an
avocado slice, and roll it all together in a warm
corn tortilla.
· Stir with salsa and enjoy with chips or crackers.
· Add pineapple, peaches, or any other favorite fruit
to cottage cheese for a tasty lunch or snack.
Tips for selecting and storing grapes
· Choose plump, firm grapes that are firmly attached
to the stem.
· Store grapes in a plastic bag in the refrigerator for
up to 1 week.
Tips for selecting and storing carrots
· Choose well-shaped, smooth, firm, crisp carrots with
deep color and fresh, green tops.
Recipe Nutrition
Information per Serving
Meal Nutrition
Information per Serving
Calories 380
Total Fat 16g
Saturated Fat 3.5g
% of Calories from Fat 38%
% Calories from Sat Fat 8%
Protein 19g
Carbohydrates 45g
Cholesterol 5mg
Dietary Fiber 6g
Sodium 430mg
(Serve with a side of raw baby carrots
(about ½ cup) and 1 cup of sparkling water
w/ lemon wedge.)
An excellent source of protein, fiber,
vitamin A, folate, iron, phosphorus,
magnesium, and copper, and a good
source of calcium, vitamin C, thiamin,
niacin, riboflavin, vitamin B6, potassium,
and zinc.
· Avoid soft, wilted or split carrots.
· Refrigerate carrots in plastic bag with tops removed
up to 2 weeks.
For more great cottage cheese tips and recipes, visit
daisybrand.com.
MyPlate Food Group Amounts
Calories 410
Total Fat 16g
Saturated Fat 3.5g
% of Calories from Fat 35%
% Calories from Sat Fat 8%
Protein 19g
Carbohydrates 52g
Cholesterol 5mg
Dietary Fiber 7g
Sodium 460mg
An excellent source of protein, fiber,
vitamin A, vitamin C, folate, iron,
phosphorus, magnesium, and copper, and
a good source of calcium, thiamin, niacin,
riboflavin, vitamin B6, potassium, and zinc.
MyPlate Food Group Amounts
Fruits ¼ cup
Protein 2 oz
Fruits ½ cup
Protein 2 oz
Recipe cost: $6.27 for four, $1.57 per serving.
Vegetables ¾ cup
Dairy ¼ cup
Vegetables 1¼ cup
Dairy ¼ cup
Meal cost: $7.05 for four, $1.76 per serving.
Grains 2 oz
*Retail prices, Boulder, Colorado, and online, September 2012.
Grains 2 oz
Healthy Resources
MyPlate Core Messages
FruitsAndVeggiesMoreMatters.org
Foods to Increase
Foods to Reduce
daisybrand.com
· Make half your plate fruits and vegetables.
· Make at least half your grains whole grains.
· Switch to fat-free or low-fat (1%) milk.
· Compare sodium in foods
like soup, bread, and frozen
meals—and choose the foods
with lower numbers.
· Drink water instead of sugary
drinks.
FoodChamps.org
ChooseMyPlate.gov
Balancing Calories
· Enjoy your food, but eat less.
· Avoid oversized portions.
USDA does not support any products, services, or organizations.
©2012 Produce for Better Health Foundation