Who thinks the recipe for Waldorf Salad needs a massive makeover? I do, that’s who. And so will you, comparing the calories and Weight Watchers points for my makeover recipe versus a traditional recipe. Would you believe, a reduction of more than 80%?
PS There's no sacrificing flavor, either. This salad tastes great!
Mayonnaise plays the schoolyard bully in too many salads. “Taste me!” it shouts, punching us in the taste buds. “This salad is all about me-me-mayo!”
Mayo overpowers the naturally shyer flavors, the ones that need room and a little coaxing to reach their full potential.
Traditional Waldorf Salad is thick with mayonnaise, even though some recipes ‘thin’ the mayonnaise with sour cream.
For my makeover recipe for Waldorf Salad, I’ve sent the bully that is mayo to the back of the fridge and substituted something lighter and sweeter, a little yogurt laced with vanilla.
The result is a salad where the apples and walnuts (they’re the shy kids, you know) become BFF with a kiss of nutmeg – becoming, at last, the deserving popular kids.
HEALTHY WALDORF SALAD
Time to table: 15 minutes
Makes 4 cups
- Zest & juice of a lemon
- 2 medium apples, cored and diced
- 2 ribs celery, trimmed and diced small
- 1/4 cup (25g) currants or raisins
- 1/4 cup (25g) toasted walnuts, chopped (how to toast nuts)
- 1/3 cup non-fat vanilla yogurt
- 1/4 teaspoon nutmeg
- Additional nutmeg for sprinkling
In a large bowl, toss the lemon zest, lemon juice and chopped apples. (Be sure that all the apple pieces touch the lemon juice, so they won’t turn brown.) Add the remaining ingredients.
Best served immediately or within an hour or so. Top each serving with a sprinkle of nutmeg.
My HEALTHY WALDORF SALAD (recipe above) Per Cup: 115 Calories; 4g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 30mg Sodium; 20g Carb; 3g Fiber; 15g Sugar; 2g Protein; Weight Watchers Old Points 2; PointsPlus 3
vs TRADITIONAL WALDORF SALAD (based on a popular internet recipe, I estimate the serving size is 1-1/4 cups) Per Serving: 434 Calories; 35g Tot Fat; 4g Sat Fat; 0mg Cholesterol; 131mg Sodium; 28g Carb; 5g Fiber; 19g Sugar; 5g Protein; Weight Watchers Old Points 10; Points Plus 12
TEN POINTS? TWELVE POINTS? Give me a break. Just look at the whole meals, the pies and rich desserts you can have for a whole eight points, see the Eight-point recipes. Heavens, look how many whole meals, soups, salads and desserts you can have for FOUR points, see Four-point recipes. But ten or twelve points for a little apple salad? That's crazy.
How Did I Give Waldorf Salad a Recipe Makeover?
Frankly, this one was easy.
I substituted full-fat mayonnaise with non-fat yogurt. In Waldorf Salad, the purpose of the mayonnaise is as a binder, holding all the apples, celery and walnuts together so the fat in mayonnaise just isn't missed.
I increased the amount of fiber-rich and flavorful apple. Isn't Waldorf Salad, after all, supposed to be an apple salad?
I increased the fiber-rich and low-calorie celery, chopping it small so that the apple still stays front and center. Celery adds great crunch, it helps us eat more slowly.
I made sure the walnuts were toasted, that increases their flavor. I used fewer walnuts too, but still, a generous tablespoon per cup.
I bumped up the flavor of the overall salad, using vanilla yogurt, adding the zest of a lemon and kissing it all with nutmeg.
But I kept the serving size at a full cup, even though other Kitchen Parade recipes often use a half cup as the serving size. But compared to the traditional recipe, it just didn’t seem like a fair fight to reduce the calories by 86%. I was still trying, you know, to compare 'apples to apples'.
Regular Readers: Would you like more recipe makeovers like this one for Healthy Waldorf Salad? Give me some ideas in the comments, which dishes you'd most like to see made over? I'll do my best!
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(If Only to Prove I'm Not Averse to Good Desserts)
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