This classic salad combines crisp apples, celery, grapes, and walnuts, all dressed in a creamy and tangy dressing. It’s a delightful blend of flavors and textures. 

Waldorf Salad: born in the late 1800s in New York City. 

Imagine a refreshing medley of crisp apples, crunchy celery, juicy grapes, and nutty walnuts, all harmoniously dancing together in a creamy dressing. But wait, there’s more! This salad isn’t just a feast for the taste buds; it’s a nutritional powerhouse: 

Nutrient-Rich Waldorf Salad

Each bite delivers a symphony of vitamins and minerals. Apples bring fiber, vitamin C, and antioxidants to the party. Celery struts in with vitamin K and folate. Grapes dazzle with more vitamin C and antioxidants. And walnuts? They’re the cool cats, offering healthy fats, fiber, and protein. Digestive Delight: The fiber in Waldorf salad moonlights as a digestive superhero. It keeps things moving smoothly, preventing any traffic jams in your gut. Plus, celery’s secret weapon—apiuman—soothes inflammation along the digestive highway. Heart’s Best Friend: Walnuts, those heart-shaped gems, flaunt omega-3 fatty acids. These heroes fight inflammation, lower triglycerides, and jazz up cholesterol levels. And the salad’s fiber? It’s like a broom sweeping away excess cholesterol. 

If you’re on a weight-loss mission, Waldorf salad is your trusty sidekick. Low in calories, high in satisfaction—thanks to that fiber—it keeps hunger pangs at bay. No more sneaky snack attacks! Immune Boost: Vitamin C and antioxidants join forces to fortify your immune troops. Vitamin C waves its flag, rallying the defenses. Antioxidants? They’re the peacekeepers, calming inflammation and maintaining order. Cancer Guardian: While the story is still unfolding, early evidence suggests that Waldorf salad might have anti-cancer powers. Stay tuned for the next chapter! So there you have it—a salad that’s not just a dish but a celebration of health.

Here’s how to make it:

Waldorf Salad Recipe

Ingredients:

For the Salad:

  • 2 cups diced apples (about 2 medium-sized apples, such as Granny Smith or Red Delicious)
  • 1 cup diced celery (about 2-3 stalks)
  • Diced avocado (for creaminess)
  • 1 cup red seedless grapes, halved
  • 1/2 cup chopped walnuts (optional; pecans can also be used)
  • 1/2 cup raisins or dried cranberries (optional)
  • Lettuce leaves for serving (such as iceberg or butter lettuce)

For the Dressing:

  • 1/2 cup light mayonnaise
  • 2 tablespoons plain Greek yogurt or sour cream
  • 2 tablespoons fresh lemon juice
  • 1-2 tablespoons honey (to taste)
  • Salt and pepper (to taste)

Instructions:

  1. Prepare the Dressing:
    • In a small bowl, whisk together the mayonnaise, Greek yogurt or sour cream, fresh lemon juice, and honey. Start with 1 tablespoon of honey and add more to taste if you prefer a sweeter dressing. Season with a pinch of salt and a dash of pepper. Set aside.
  2. Prep the Ingredients:
    • Wash and dice the apples (peeling is optional).
    • Dice the celery, avocado, and halve the grapes.
    • Chop the walnuts if they are not already chopped.
  3. Assemble the Salad:
    • In a large mixing bowl, combine the diced apples, diced celery, halved grapes, chopped walnuts, and raisins or cranberries (if using).
    • Pour the dressing over the salad ingredients in the bowl.
    • Gently toss all the ingredients together until well coated with the dressing. Be careful not to overmix, as you don’t want the salad to become mushy.
  4. Garnish and Serve:
    • Optionally, garnish the salad with additional chopped walnuts or a sprinkle of fresh parsley for added color and flavor.
    • Serve the Waldorf Salad on a bed of lettuce leaves.

Nutritional Notes:

  • Waldorf Salad is a nutritious combination of fruits, vegetables, and healthy fats.
  • Apples provide fiber and vitamins.
  • Walnuts add healthy fats and protein.
  • Greek yogurt contributes protein and creaminess.

Country of Origin:

Calorie Content:

A typical serving of Waldorf Salad (about 1 cup) contains approximately 170-243 calories.

Preparation Time:

  • The Waldorf Salad is quick to put together and can be made ahead of time without fear of wilting.
  • The total preparation time is approximately 15 minutes
  • Enjoy this refreshing and satisfying Waldorf Salad

Recommended articles