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Radicchio with Apples, Nuts, and Blue Cheese

Serves 6


    Here’s a beautiful red-on-red salad. It has a great crunchy texture full of nutritional boosts for cardio health. From savoury to sweet, its guaranteed to be a favourite. 


    Radicchio redux

    A great base for so many salads, radicchio adds just a hint of bitterness to make sweeter and more savoury flavours pop. If champagne vinegar is unavailable, substitute with a good quality sherry vinegar. Mix up the salad with walnuts instead of almonds and feta or Romano cheese instead of blue cheese. And for some extra fibrous protein, add cannellini beans.


    Radicchio with Apples, Nuts, and Blue Cheese


      • 1 medium-sized head radicchio
      • 1 cup (250 mL) very finely shaved red cabbage
      • 1 red-skinned apple, cored and thinly sliced
      • 1/4 cup (60 mL) shaved red onion
      • 1/3 cup (80 mL) seedless red grapes, halved
      • 1/4 cup (60 mL) raw sliced almonds, toasted
      • 1/4 cup (60 mL) crumbled blue cheese
      • 1/4 cup (60 mL) extra-virgin olive oil
      • 3 Tbsp (45 mL) champagne vinegar
      • 2 tsp (10 mL) maple syrup
      • 1 tsp (5 mL) Dijon mustard
      • 1 small garlic clove, peeled, smashed, and minced
      • 1/8 tsp (0.5 mL) sea salt
      • A few gratings of freshly ground black pepper


      Per serving:

      • calories147
      • protein3 g
      • fat12 g
        • sat. fat2 g
      • total carbohydrates9 g
        • sugar5 g
        • fibre2 g
      • sodium143 mg



      In large bowl, separate radicchio leaves and tear into bite-sized pieces. Add shaved cabbage, apple slices, onion, and grapes. Set aside.


      In separate bowl, combine dressing ingredients. Whisk vigorously until emulsified. Drizzle over salad and gently toss until coated. Scatter toasted almonds and blue cheese overtop and serve.


      To make ahead, refrigerate salad and dressing separately.



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      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.