Apple and Walnut Salad
with Maple Vinaigrette recipe
Fast, Fabulous, Fresh Foods
Class 24 by Pat Mugridge

Apple and Walnut salad is a riff on the classic Waldorf salad. Waldorf Salad was invented at the Waldorf Hotel in New York in the late 1800's. It is a simple but tasty mix of apples, celery, and walnuts in a mayonnaise dressing. Our version keeps the star ingredients - apples, celery, and walnuts - and tosses them in a light vinaigrette for a modern twist. The vinaigrette is sweetened with maple syrup. Dried cranberries or raisins are added for a tangy sweet bite.

Few foods epitomize a season as well as apples do fall. Biting into a crisp, juicy apple on a sunny fall day with colorful leaves underfoot and blue skies above is the quintessential fall experience. A medium apple has about 100 calories. An apple offers a good amount of fiber, potassium, and vitamin C. Isn't it nice that apples are both healthy and delicious?

Walnuts are considered one of the healthiest of nuts. They contain a photonutrient that is not found in many other foods, as well as vitamin E, antioxidants, and other heart healthy nutrients.

Maple syrup has a higher mineral concentration than honey. It is a good source of zinc and magnesium and offers particular benefits to men's health. Native Americans used maple syrup as a food and a medicine. It was the main source of sugar for the early colonists. Use maple syrup in place of honey in most recipes for a delicious change of taste.

Waldorf Salad was a very popular Thanksgiving side dish in the early half of the 20th century. Our new version would be a nice addition to the Thanksgiving table. I it would give guests a choice of a fresh dish that compliments the turkey well. Consider adding leftover turkey to the salad. Think what a nice day after Thanksgiving meal this would make!

Apple and Walnut Salad with Maple Vinaigrette

Salad

• 1 cup of diced apple (1 - 2 apples) - skin on
• 1 tsp lemon juice
• ½ cup diced celery
• ½ cup toasted, chopped walnuts
• ½ cup raisins (or dried cranberries or dried cherries)

Vinaigrette

• 2 - 3 TBS maple syrup
• 2 TBS apple cider vinegar
• 1 tsp lemon juice
• salt and pepper to taste
• 6 TBS olive oil.
• (1 TBS finely chopped shallot - optional)

Instructions

• Toast the nuts in a dry skillet on top of the stove until they just begin to brown.
• Let cool well, then coarsely chop them. Walnuts are nice with apples, but any nut could be substituted.
• When making the vinaigrette, start with two tablespoons of maple syrup. Taste to see if you would like a sweeter dressing and add more syrup if desired. This will depend on the tartness of the apples chosen and personal taste.
• Toss the diced apples with a teaspoon of lemon juice to help retard browning, then add the celery, walnuts, and raisins.
• Add enough vinaigrette to coat well.
• You can serve as is, toss the salad with the greens, or layer it over greens for a composed salad.

More cooking information and expanded ideas.

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