High-Protein Apple Salad

Ingredients:

• 2 medium apples (e.g., Honeycrisp, Fuji, or Granny Smith), diced
• 1/2 cup plain Greek yogurt (or plant-based yogurt for a vegan option)
• 1/4 cup cottage cheese (optional for added protein)
• 2 tbsp peanut butter or almond butter
• 1/4 cup chopped walnuts or almonds
• 2 tbsp chia seeds or hemp seeds
• 2 tbsp raisins or dried cranberries (optional for sweetness)
• 1 tbsp honey or maple syrup (optional)
• Juice of 1/2 lemon (to prevent apple browning)
• 1/4 tsp cinnamon (optional, for extra flavor)

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Instructions:

1. Prepare the Apples:

   • Wash and dice the apples into bite-sized pieces. Toss them in a bowl with lemon juice to prevent browning.

2. Mix the Dressing:

   • In a separate bowl, whisk together the Greek yogurt, cottage cheese (if using), peanut butter, honey or maple syrup (if using), and cinnamon.

3. Combine the Ingredients:

   • Add the apples, chopped nuts, chia seeds, and raisins to the dressing. Mix until everything is evenly coated.

4. Serve and Garnish:

   • Transfer the salad to a serving bowl or plate. Sprinkle additional nuts, seeds, or a pinch of cinnamon on top for garnish.

5. Optional Chill:

   • Refrigerate for 10–15 minutes before serving to let the flavors meld.

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Nutritional Values (Approx. Per Serving, 1/2 of the Recipe):

• Calories: 250–300 kcal
• Protein: 12–15 g
• Carbohydrates: 30–35 g
  • Fiber: 5–7 g
  • Sugars: 18–22 g (natural and added)
• Fat: 10–12 g
  • Saturated Fat: 2–3 g
• Calcium: 15–20% of the Daily Value (from yogurt and seeds)
• Potassium: 300–400 mg (from apples and yogurt)

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Tips:

• Use unsweetened Greek yogurt to reduce added sugar.
• Substitute nuts and seeds with pumpkin seeds or sunflower seeds if you prefer a nut-free version.
• Add grilled chicken slices or quinoa for even more protein.

This High-Protein Apple Salad is versatile, quick to make, and packed with nutrients, making it a great option for a healthy snack or light meal. Enjoy!