The ever popular Waldorf salad made its debut in 1896 at the Waldorf Astoria Hotel in New York City, Moores Cancer Center reports. This high-fiber, nutrition-rich dish can serve as either a side dish or dessert. It also would be welcome as a meal in itself on a hot summer's day. The conversion between the light and regular version is simple, only requiring the use of low- or non-fat ingredients in the dressing.
Step 1
Rinse the apples well under running water. If you use organic apples, you do not need to peel them. Remove the stem, seeds and core. Chop the apples into bite-size pieces. The University of Illinois Extension reports that the soluble and insoluble fiber present in apples is beneficial for the cardiovascular system and intestinal tract.
Step 2
Rinse and chop celery.
Step 3
Rinse grapes. You may cut them in half or add them whole. You may substitute raisins or currants for grapes.
Step 4
Chop the nuts. If the nuts are not too large, you may want to leave them whole. Although walnuts are the most popular nut variety in Waldorf salad recipes, you may substitute pecans or almonds. According to the Linus Pauling Institute, studies indicate that eating 1 oz. of nuts five times a week is associated with a reduced incidence of cardiovascular disease and type II diabetes.
Step 5
Make the dressing. You may make either a dressing with a dairy base, or one with a non-dairy vinaigrette. Prepare the dairy-based dressing by mixing 1/2 cup low-fat vanilla yogurt with 2 tbsp. low-fat salad dressing. Add a little honey if desired. You can make an alternative dairy dressing by combining the juice of a lemon with 1/2 cup of non-fat plain yogurt, along with 1 tbsp. honey and a sprinkle of salt and pepper.
To make the vinaigrette, mix the cider vinegar with walnut oil. Add a pinch of salt and pepper if desired.
Step 6
Combine the fruit with the celery and nuts. Pour the dressing over the mixture and toss well. Chill in the refrigerator.
Step 7
When you are ready to serve, rinse a lettuce leaf and pat dry. Spoon a serving of the salad onto the lettuce.
Tips and Warnings
- You may make this into a full meal containing protein by adding cut-up chicken and crumbled blue cheese. Some cooks add vegetables such as shredded carrots or broccoli slaw. This not only imparts an interesting flavor but adds to the fiber and nutrient content as well. You may vary the dish by adding nontraditional ingredients such as cherries, bananas or a dash of nutmeg. Although this recipe traditionally features apples, you may substitute pears.
Things You'll Need
- Apples
- Celery
- Grapes
- Walnuts
- 1/2 cup low-fat vanilla yogurt
- 2 tbsp. low-fat salad dressing
- Honey
- 1 lemon
- 1/2 cup nonfat plain yogurt
- Salt
- Pepper
- 2 tbsp. cider vinegar
- 1 tbsp. walnut oil
References
- US San Diego Moores Cancer Center: Where's the Waldorf Salad #927
- University of Illinois Extension; Apples and More; 2011
- Linus Pauling Institute; Nuts; Jane Higdon Ph.D.; 2005
- Cooks.com: Low Calorie Waldorf Salad
- Kitchen Bitch: Build Your Own Waldorf Salad With Lemon Honey Dressing
- AllRecipes.com: Waldorf Salad With Walnut Oil Vinaigrette
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