This apple salad can help beat high blood pressure

The bitterness of chicory leaves contrasts well with the fruit, vegetables and nuts in this heart-healthy salad. Easy-to-make and pleasing to the eye, it's a perfect accompaniment to a warm summer evening.

Salad:

• 125 g (1/2 c) chopped hazelnuts
• 2 green-skinned apples, cored and roughly chopped
• 175 g (6 oz) pitted dates, roughly chopped
• 1 small red pepper, seeded and chopped
• 2 celery stalks, sliced
• 125 g (1/2 c) halved seedless green grapes
• 2 heads red or white chicory
• 30 ml (2 tbsp) chopped parsley (optional)

Dressing

• 125 g (1/2 c) plain low-fat yoghurt
• 60 ml (4 t tbsp) nonfat mayonnaise
• 15 ml (1 tbsp) lemon juice
• 5 ml (1 tsp) sugar
• Pepper to taste

Preparation time: 15 minutes. Serves 4.

1. Put the hazelnuts into a small, dry skillet and toast over a moderate heat, stirring, until you can smell the nutty fragrance, about 3 minutes. Put the nuts in a bowl and set aside.
2. To make the dressing, put the yoghurt, mayonnaise, lemon juice and sugar into a large bowl. Pepper to taste and mix well.
3. Add the apples to the bowl and stir until the pieces are well coated with the dressing. Add the dates, red pepper, celery and grapes and stir to mix.
4. Separate the heads of chicory into leaves, trimming off the hard bases. Slice the bottom half of the leaves and add to the salad.
5. Pile the salad on a large plate or in a shallow serving dish. Arrange the tops of the chicory leaves around the edge. Sprinkle over the toasted nuts and parsley, if using.

• Use 125 grams (1/2 cup) raisins in place of the dates.
• You can also try this alternative vinaigrette: Mix together 45 millilitres (3 tablespoons) olive oil, 15 millilitres (1 tablespoon) red wine vinegar or lemon juice, 1 millilitre (1/4 teaspoon) Dijon mustard, 1 millilitre (1/4 teaspoon) sugar and pepper to taste.

Each serving provides:

• 46 mg Vitamin C
• 55 mg Magnesium
• 722 mg Potassium
• 109 mg Calcium

This recipe provides plenty of fibre, from apples, celery, chicory and, of course, dates. Combined all together, this salad is a powerhouse of heart-friendly nutrients that's also quite different from your typical salad.