Carrot Apple Salad

This Illinois girl is absolutely loving the cool front we have been experiencing for the last week or so! Over the 10 years that I’ve been living in New Orleans, one of the things I miss most about the Midwest is the fall weather. I love everything about fall, and sometimes can get down that I’m missing out on those favorite things as we don’t experience fall until October (if we’re lucky- more recently the past years it’s been November & December or even January before it cools off}!

Isn’t it crazy how much the weather can impact our feelings which can play such an important role in our mood, emotions, and therefore, even our food choices?


We all most likely have associated food with feelings of comfort and satisfaction in some form or fashion at some point in our lives. The key {and challenge} is keeping this as positive and inspirational part of our day, not as a crutch to heal or numb our emotions when we are down. I didn’t say it was easy or without its struggles though.


This carrot salad is an older recipe of mine that I twisted from Panera‘s carrot salad when I first started my blog.

The difference is that there’s no added sugars here and it’s rich in protein and fiber! It’s a cool, crisp, and fall-like recipe that’s nothing more than fruits and veggies.

The cinnamon adds a nice warming spice and sense of autumn while the salad itself is refreshing and crunchy. Have it as a snack on its own, or spread out the servings and use part of it with a meal that’s richer in veggies and lean protein.


Carrot Apple Salad

Serves: 4-6


4 cups carrots, julienne (or shredded)

1 apple, julienne

1/2 cup raisins

2 Tbsp water

1/2 tsp cinnamon

¼ orange, juiced

1/2 lemon, juiced

½ cup 2% plain Greek yogurt


In a large bowl, add the carrots and apple. In a separate bowl, combine raisins and water. Microwave the raisins for 15 seconds.

Combine the raisins with the carrots and apples. Add the remaining ingredients and mix well. Allow to “marinade” for a few hours or for a day in the fridge.

Nutrition facts (per 4 servings): 150 calories, 1 grams fat, .5 grams saturated fat, 95 milligrams sodium, 33 grams carbohydrates, 5 grams fiber, 21 gram sugar, 5 grams protein


This recipe is a good example of how you can take a recipe and make it comforting and satisfying for yourself, meeting your emotional needs, but it can also be nourishing and helping to keep your overall health and wellness goals in check.

We need to be mindful of our emotions and our needs, but learn and work towards keeping foods as nutrient rich and helpful as possible.





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