📂 Salads
#Vegetarian
#Salads
#High Fiber
#No Cook
Light Waldorf Salad with Greek Yogurt and Walnuts
🥗 The legendary New York salad in its fit version. Apple, celery, and walnuts with a light, fat-free Greek yogurt dressing. Refreshing and crunchy.
🛒 Ingredients
- 2 Apples
- 5.3 oz Celery
- 1.4 oz Walnuts
- 1.4 oz Raisins
- 3.5 oz 0% Greek yogurt
- Whole grain mustard
- Lemon
🥗 Waldorf Salad: The Crunch of the Big Apple
The original Waldorf salad was created in the late 19th century at the famous Waldorf-Astoria hotel in New York. Although delicious, its traditional mayonnaise-based dressing makes it a calorie bomb. This reinterpretation maintains all the crunchy magic of celery, the sweetness of the apple, and the earthy flavor of walnuts, but substitutes mayonnaise with plain Greek yogurt, drastically reducing saturated fats.
🍏 Why it is exceptionally healthy
- Detoxifying Celery: Fresh celery is a fantastic natural diuretic, mostly made of water and ideal for reducing abdominal bloating.
- Live Probiotics: The unpasteurized plain yogurt dressing after fermentation provides beneficial microorganisms for the intestinal flora.
- Healthy Brain: Walnuts are rich in Omega-3 fatty acids and polyphenols, key nutrients for maintaining memory and mental agility.
📝 Step-by-Step Preparation
- The Fruit Base: Wash very well 2 crisp apples (like Fuji or Granny Smith if you prefer more acidity, about 10.5 oz / 300g total). Cut them into small cubes keeping the skin, as that is where the pectin is concentrated. Put them in a bowl and add a few drops of lemon juice to prevent them from oxidizing and turning dark.
- The Veggie Crunch: Wash 3 stalks of fresh green celery (about 5.3 oz / 150g). Remove the toughest strings with a peeler if necessary. Cut them into very thin slices (half moons). Add them to the bowl with the apple.
- The Raisins: Add 1.4 oz (40g) of seedless raisins (you can hydrate them for 5 minutes in warm water beforehand so they are juicier).
- The Master Dressing: In a separate bowl, mix 3.5 oz (100g) of plain Greek yogurt (preferably 0% fat), 1 teaspoon of whole grain mustard, 2 tsp (10ml) of apple cider vinegar, a pinch of salt, ground black pepper, and a few drops of stevia or sweetener.
- The Integration: Pour the dressing over the apple and celery mixture. Stir gently until all ingredients are perfectly coated with the white sauce.
- The Final Touch: Chop 1.4 oz (40g) of shelled walnuts. Add them right before serving the salad so they keep their crunchy texture intact. Serve on a bed of butter lettuce or fresh spinach.
