Traverse City Inspired Waldorf Salad
Recommended Grain: Soft hearty grain such as farro or wheat berries.
Replacing the more traditional red grape with cherries in this prestigious salad is an obvious substitution as a Traverse City native. Haling from the self proclaimed cherry capitol of the world its easy be inspired by the small stone fruit. Cherries, with their long list of phytochemicals including many phenols, phenolic acids, flavonols and anthocyanins, offers many bioactive molecules linked with anti-inflammatory pathways. Preventing and reversing inflammation has been linked with decreased risk for all chronic disease and better health outcomes. With this pedigree the much glorified red grape is not the only phytonutrient heavy weight contender. The crunchy walnuts, chewy whole grains and the crispness of the celery and apple leaves little to be desired in regards to texture. With the cherry and apples' astringent sweetness and the warmth from the cinnamon, flavor is defiantly not an after thought. Enjoy this salad with warm whole grains or chilled. To increase the nutrients and disease fighting power serve on a bed of water crest or baby greens. The nutrition facts state that this recipe makes two servings but the portions are quite large and you may find that is makes closer to three or four.
Replacing the more traditional red grape with cherries in this prestigious salad is an obvious substitution as a Traverse City native. Haling from the self proclaimed cherry capitol of the world its easy be inspired by the small stone fruit. Cherries, with their long list of phytochemicals including many phenols, phenolic acids, flavonols and anthocyanins, offers many bioactive molecules linked with anti-inflammatory pathways. Preventing and reversing inflammation has been linked with decreased risk for all chronic disease and better health outcomes. With this pedigree the much glorified red grape is not the only phytonutrient heavy weight contender. The crunchy walnuts, chewy whole grains and the crispness of the celery and apple leaves little to be desired in regards to texture. With the cherry and apples' astringent sweetness and the warmth from the cinnamon, flavor is defiantly not an after thought. Enjoy this salad with warm whole grains or chilled. To increase the nutrients and disease fighting power serve on a bed of water crest or baby greens. The nutrition facts state that this recipe makes two servings but the portions are quite large and you may find that is makes closer to three or four.
|
Equipment
Medium sauce pan Mixing bowl Ingredients 1 cup cooked whole grain 1 cup vegetable stock 1 cup pitted sweet cherries 1 cup diced granny smith apple or green grapes 1/2 cup celery 1/2 cup walnuts 1/3 cup plain Soy Yogurt 1/2 tbsp. honey 1 tsp. cinnamon 1/2 tbsp. lime juice or lemon juice 1/8 tsp. each of salt and pepper |
|
Directions: In a medium sauce pan cook the farro according to the package's instructions replacing one cup of water with vegetable stock. While the farro cooks wash, dice and pit the produce. When the farro is finished cooking measure out one cup and place into a medium mixing bowl. Add the fruit, celery, yogurt, honey, cinnamon and lemon juice. If desired add a pinch of salt and pepper. Stir to combined
Nutrition Facts
Servings 2.0
Amount Per Serving
Calories 497
Total Fat 20 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 14 g
Trans Fat 0 g
Cholesterol 2mg
Sodium 469 mg
Potassium 428 mg
Total Carbohydrate 69 g
Dietary Fiber 14 g
Sugars 22 g
Protein 15 g
Vitamin A 5 %
Vitamin C 21 %
Calcium 12 %
Iron 20 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA
Servings 2.0
Amount Per Serving
Calories 497
Total Fat 20 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 14 g
Trans Fat 0 g
Cholesterol 2mg
Sodium 469 mg
Potassium 428 mg
Total Carbohydrate 69 g
Dietary Fiber 14 g
Sugars 22 g
Protein 15 g
Vitamin A 5 %
Vitamin C 21 %
Calcium 12 %
Iron 20 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA
