California Waldorf Salad
This California Waldorf salad is a low-fat, dairy-free alternative to the traditional recipe and is a fantastic starter for any meal. It is quite refreshing and has the right amount of crunchy, tangy, sweet quality to appeal to anyone’s palette. Even though it’s a salad, I typically eat it for my in-between meal snack or dessert.
The walnuts in this recipe are rich in omega-3 fatty acids. Omegas are the key to many functioning tissues within the body and are integral to preventing heart disease and stroke. They also support cognitive performance & overall brain health. Some studies show maintenance of healthy triglyceride levels is already within a normal range.
Omegas are key to reproductive health, healthy aging, and maintaining your weight.
Regarding aging, we can experience fewer natural oils, sun damage, and decreased cell renewal can all lead to dry, rougher skin as we get older.
If you need an additional source of omega, I recommend Modere Omegas contain 1000 mg of oil in a blend of EPA, DHA, and Vitamin E.
Ingredients (use organic when possible)
Makes about 6 1-cup servings
2 crisp, tangy apples (Fuji, Pink Lady, or Granny Smith)
1 large carrot, julienned or grated
1/2 cup raisins or dried cranberries
1/4 cup chopped walnuts*
1/3 cup dairy- and egg-free mayonnaise substitute like Vegenaise
3 tablespoons seasoned rice vinegar
Directions
Scrub, core, and dice apples, then place them into a salad bowl.
Add carrots, raisins, and walnuts. Regarding walnuts, the recipe calls for 1/4 cup, but I like to add more!
In a separate bowl, mix the mayonnaise substitute and vinegar.
Add to salad and stir to mix. Chill before serving if possible.
Nutrition Information | Per serving (1 cup)
calories: 117; fat: 3.7 g; saturated fat: 0.4 g; calories from fat: 28.5%; cholesterol: 0 mg; protein: 2.3 g; carbohydrates: 20.9 g; sugar: 15.4 g; fiber: 2.2 g; sodium: 216 mg; calcium: 23 mg; iron: 0.6 mg; vitamin C: 3.4 mg; beta-carotene: 1008 mcg; vitamin E: 0.3 mg
Recipe by Jennifer Raymond, M.S., R.D., from Healthy Eating for Life for Children by Amy Lanou, Ph.D.
*Note: Be sure to store walnuts in the refrigerator or freezer.
