Thanks to Karen Matthews of the Norfolk County Fair & Horse Show…
1 cup pecans
1 head romaine lettuce
2 tbsp olive oil
2 tbsp cider vinegar
½ tsp liquid honey
¼ tsp salt
2 or 3 pinches of ground pepper
¾ cup old cheddar, shaved
3 red apples, such as Cortland, Braeburn or Spartan, divided
1 tbsp butter
1 tbsp granulated sugar
Spread pecans in single layer onto backing sheet. Toast in preheated 350° F oven for 8-10 minutes or until fragrant. Let cool. Tear lettuce into bite-sized pieces; approximately 8-10 cups. Whisk oil with vinegar, honey, salt and pepper in bowl. Use a vegetable parer to shave cheese. Set both aside. Core and slice 2 unpeeled apples into wedges about ¼ inch thick. Heat butter into large non-stick frying pan over medium heat. When hot, add apple slices. Sauté for 2 minutes. Increase heat to medium-high. Sprinkle apples with sugar. Turning frequently, sauté apples for another 2 or 3 minutes, until slightly golden. Place romaine into large salad bowl and toss with dressing. Set aside 8 pecans. Core and slice remaining raw unpeeled apple for garnish. Add hot apples and remaining pecans to lettuce and toss. Serve immediately, garnishing each serving with raw apple slices, cheese savings and reserved pecans.
Seeds and nuts can be included in a healthy meal plan several times a week as they contain heart healthy types of monounsaturated and polyunsaturated fats such as omega 3 and omega 6. Nuts also provide important nutrients such as vitamin E, potassium, folate and fibre. Because of their high fat content, limit your portion to a handful. Choose unsalted seeds and nuts more often. Go for green, like romaine or spinach…the darker the green, the more nutritious. All of these greens provide heart-healthy folic acid.