Recreating a high fiber oldie but goodie with roasted grapesPosted by May 12, 2019
Sometimes resurrecting an old dish can be seen with a new set of eyes (and palate). Take a salad which was created by a a maître d’hôtel, or dining room manager, Oscar Tschirky, in 1896, for charity ball at St. Mary’s Children’s hospital in NYC. It is the Waldorf Salad and a comeback is in order.
When grapes, apples and celery in your refrigerator bin are sitting in waiting, a salad like the Waldorf can be made. This includes all your fiber and a sprinkling of omegs 3’s with walnuts does the trick. So all those buzz words you know fiber, omega 3’s, pectin are in this salad.
Here is an updated 2019 version of the salad. Try roasting your grapes for a total transformation of flavor. Kale was added as a substitute for leaf lettuce.
Nutrition values for the main components in the salad
one stalk of celery: 9 calories, 50 mgs of Sodium, 161 mg of Potassium and 1 gram of fiber 9% of daily value for Vitamin, 3% for Magnesium and 5% Vitamin C
one small apple: 55 calories 113 grams of potassium 2.5 grams of fiber 8% of daily value for Vitamin C
grapes: 1 cup has 100 calories, 27 grams of carbohydrate and resveratrol an anti-cancer fighting nutrient , potassium 288 mg, also Vitamin C and B6 to name a few.
- 3 apples chopped ( any kind with skin on )
- 1 1/2 cup of grapes
- 2 teaspoons of coconut sugar or other sugar
- olive oil 1 teaspoon
- 1 cup of chopped celery
- 1 /2 cup of walnuts
- 1/2 cup of whole milk yogurt
- 2 tablespoons of mayonnaise or sour cream
- zest of 1/2 a lemon
- 1 teaspoon of Dijon mustard
- 1/2 cup chopped kale
Preheat over to 375 degrees. Place grapes on a baking sheet with sugar and a drizzle of olive oil and bake for 25 minutes or until grapes soft and slightly caramelized. Cool to room temperature.
Add all chopped ingredients together in a bowl including the roasted grapes. Add chopped kale . Mix the yogurt, mayo or sour cream, mustard and lemon zest in a separate bowl and pour over the salad. Serves 4.