Healthy eating doesn’t have to mean boring or bland food.
This delicious salad has a great combination of textures, colours and flavours to entice the whole family.
The traditional Waldorf Salad was created in the 1890’s by the maître d’ at the Waldorf Hotel in New York City.
This version features a lighter dressing, plus the addition of healthy cranberries and mango. A perfect low calorie dinner for when you are trying to lose weight.
You could also add grilled chicken breast or prawns if you wanted an extra protein hit.
Health Benefits of Cranberries:
- high in Vitamin C
- packed full of antioxidants, which may protect against cancer, heart disease and other diseases
- can inhibit breast and colon cancer, as they are a rich source of the flavonoid quercetin
- decrease production of cavity and plaque producing bacteria in your mouth
- help maintain a healthy urinary tract
- and can even benefit your eyes, as they can improve the symptoms of cataracts
Please note that nearly all of these fantastic health benefits are depleted when sugar is added to cranberries, so be sure to enjoy these berries au natural rather than in a sweetened juice or sauce.
This recipe calls for dried cranberries. However, if you can find them, frozen cranberries are available in some supermarkets and have about 4x less calories than their dried cousins.
Ingredients:
- 2 tablespoons Greek yoghurt
- 1 tablespoon lemon juice
- Salt and pepper, to taste
- 2 small red apples, cubed
- 1 cup seedless red grapes
- 1 small carrot, in thin strips
- 1/2 cup diced mango
- 1/3 cup dried cranberries
- 1/4 cup coarsely chopped walnuts
- 1/4 cup thinly sliced celery (about 1 stalk)
- 1 baby Cos lettuce, leaves shredded
Method:
- Combine the yoghurt and the lemon juice in a salad bowl. Season to taste with salt and pepper.
- Add your apples, grapes, and cranberries; and mix together with a wooden spoon.
- Add the walnuts, carrot, mango, lettuce and celery, and mix well.
- The salad tastes best if it has been refrigerated up to 2 hours before serving.
Serves: 4. Calories per serve: 155.
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