Apple & Cheese Salad
Crisp romaine, tangy-sweet apple and savoury cheese: this combination turns apple and cheese salad into a quick highlight that works just as well for a light lunch as it does for a side. The creamy yogurt dressing, with fresh herbs and a touch of paprika, pulls it all together without overpowering the ingredients. It comes together in just a few minutes, and it delivers plenty of protein with only a little in the way of carbs.
Ingredients
- 1 head romaine lettuce
- 1 sweet-tart apple, e.g. Braeburn
- 1 red onion
- 100 g cheese, e.g. Gouda
- 1 bunch parsley
- 1 tbsp lemon juice, freshly squeezed
- 6 tbsp yogurt dressing (see below)
- 4 tbsp plain yogurt
- 1 tsp lemon juice, freshly squeezed
- herbs, e.g. parsley and chives
- paprika, to taste
- salt and pepper, to taste
- 1 pinch sugar or granulated sweetener
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 155 kcal | 620 kcal |
| Carbohydrates | 8 g | 32 g |
| Protein | 7 g | 28 g |
| Fat | 10 g | 40 g |
| Fibre | 2 g | 8 g |
| of which sugar | 6 g | 24 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Wash and trim the romaine, then cut it into fine strips.
- Wash the apple and cut it into thin wedges, then drizzle with the lemon juice to stop it browning.
- Peel the red onion and slice it into half-rings.
- Cut the cheese into strips and finely chop the parsley.
- For the yogurt dressing, stir together the plain yogurt, lemon juice, herbs, paprika, salt, pepper and a pinch of sugar or sweetener in a bowl, then leave to sit briefly.
- Arrange the lettuce, apple wedges, onion rings, cheese strips and parsley in a large bowl and serve with the yogurt dressing.
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Nutrition facts per serving (estimate)
| Calories | 155 kcal |
|---|---|
| Carbohydrates | 8 g |
| Protein | 7 g |
| Fat | 10 g |
| Fibre | 2 g |
| of which sugar | 6 g |
Frequently asked questions
Which apple works best for apple and cheese salad?
A sweet-tart apple like Braeburn works best, as it gives the salad a pleasant freshness without being too sweet.
Can I use a different cheese?
Yes. Gouda is the classic choice, but Emmental or a young alpine cheese also taste great.
Is this salad suitable for a low-carb diet?
With around 8 g of carbs per serving, it fits nicely into a reduced-carb or LOGI-style way of eating.
How long does the salad keep?
It's best served freshly made, as the apple and dressing cause the salad to soften quickly.
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