Have you seen my series of Meatless Meals over on my cooking blog http://islandtearoom.wordpress.com? Every Friday during Lent I share a meatless meal for those of us who aren’t fish eaters and there’s a whole series of these recipes from Lent 2010 as well.
This recipe is based on a typical Waldorf salad but with some added ingredients to add more nutrients to it. The Waldorf salad was created in the late 19th century at the Waldorf Astoria Hotel in New York City. Originally it was made only of apples, celery, and mayonnaise. It has evolved into recipes with additional ingredients in it – often adding lettuce or spinach and some adding a protein like chicken. I have added some additional fruit, the nuts and seeds, and have changed from using mayonnaise to yogurt in order to boost the nutritional content.
1 1/4 cups fat free Greek style yogurt
1/2 cup chopped pecans (toasted lightly) – a good substitute is walnuts
1 apple cut in 8ths and thinly sliced or diced – some fresh pear as a substitute or added to the salad is lovely as well
1 cup grapes, cut in half
1/2 cup dried cranberries
1/3 cup sunflower or pumpkin seeds
2 T. lemon juice
1 T. honey
salt and pepper to taste
Simply mix all of the ingredients together. You can add chicken meat to this or some hard boiled egg to add some additional protein to it. This is great eaten as is, served over some salad greens, wrapped up in a flour tortilla, or stuffed into a pita.