Sometimes resurrecting an old dish can be seen with a new set of eyes (and palate). Take a salad which was created by a a maître d’hôtel, or dining room manager, Oscar Tschirky, in 1896, for charity ball at St. Mary’s Children’s hospital in NYC. It is the Waldorf Salad and a comeback is in order.
When grapes, apples and celery in your refrigerator bin are sitting in waiting, a salad like the Waldorf can be made. This includes all your fiber and a sprinkling of omegs 3’s with walnuts does the trick. So all those buzz words you know fiber, omega 3’s, pectin are in this salad.
Here is an updated 2019 version of the salad. Try roasting your grapes for a total transformation of flavor. Kale was added as a substitute for leaf lettuce.
Nutrition values for the main components in the salad
one stalk of celery: 9 calories, 50 mgs of Sodium, 161 mg of Potassium and 1 gram of fiber 9% of daily value for Vitamin, 3% for Magnesium and 5% Vitamin C
one small apple: 55 calories 113 grams of potassium 2.5 grams of fiber 8% of daily value for Vitamin C
grapes: 1 cup has 100 calories, 27 grams of carbohydrate and resveratrol an anti-cancer fighting nutrient , potassium 288 mg, also Vitamin C and B6 to name a few.
3 apples chopped ( any kind with skin on )
1 1/2 cup of grapes
2 teaspoons of coconut sugar or other sugar
olive oil 1 teaspoon
1 cup of chopped celery
1 /2 cup of walnuts
1/2 cup of whole milk yogurt
2 tablespoons of mayonnaise or sour cream
zest of 1/2 a lemon
1 teaspoon of Dijon mustard
1/2 cup chopped kale
Preheat over to 375 degrees. Place grapes on a baking sheet with sugar and a drizzle of olive oil and bake for 25 minutes or until grapes soft and slightly caramelized. Cool to room temperature.
Add all chopped ingredients together in a bowl including the roasted grapes. Add chopped kale . Mix the yogurt, mayo or sour cream, mustard and lemon zest in a separate bowl and pour over the salad. Serves 4.
They always take a back seat in the produce aisle. The jubilee over apples goes on for months.. but the lowly pears seems to get shunned. Feelwellfood.com is here to change that. The pear has the same properties in nutrition as the apple. Sweet with a distinctive grittiness that makes for high fiber.
58 kcals per pear
High in NSP non soluble polyscaccahrides that means high fiber- good laxative power
Possess copper, iron and manganese, a B complex vitamin We have 2 reasons to celebrate this month of October and November- Apples and Pears. Why? These fruits have the highest fiber around for fruits, due to the insoluble fiber which is also great for Diabetics too. They are a good addition to any meal as a piece of fresh fruit serving with it’s blood sugar lowering ability. Pears are exceptional for the phytochemicals and fiber combined in the skin of the fruit!
Pears contain hydroxycinnamic acid, which is found in the pear skin. Studies have shown that this polyphenol might lower risk of stomach cancer. Pears have no sodium, and higher pectin levels than apples- good for the skin! Glycemic index rating 38. (as in 100 being the highest for raising blood sugar) Insoluble fiber helps healthy bacteria stifle the production of bad bacteria and carries it out of the gut.
Use pears in substitute or combo with apples in cakes and pies.
An Apple a day.. keeps the doctor way.. well maybe not literally but good health is packaged in this piece of fruit. Apples do not lose their nutrients in baking either except for Vitamin C. The fiber, flavonoids and potassium stay intact. So when eating raw or baked always consider keeping the skin on for extra nutrition. Not all apples are created equal. Some are better in baking like Rome, Macintosh, Jonagold and course Granny Smith while for eating, Pink Lady, Golden Delicious, Macoun and new apples like Opal and Envy rate high in the raw!
Here is a apple cake recipe I show every year ..dense blondie like and loaded with apples!
Here is a start to desserts for the fall, quick, low carb and brimming with fruit.. the way I like it. In this case apples, but pears or plums (in summer) work well too! This was adapted from a NY Times apple cake recipe. Add vanilla and lemon zest, which are key flavor enhancers for all things apple. One slice is approximately 178 calories. Look for more information on apples in the apple primer in my book A Connecticut Kitchen .
2 1/2 cups of chopped unpeeled apples (note: Granny Smith should be peeled) about 4-5 apples
2/3 cup of all purpose flour
1/4 teaspoon baking soda
4 tablespoons of butter softened
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1 teaspoon grated lemon peel
1 /2 teaspoon vanilla extract
1/2 cup walnuts chopped
1/2 cup coconut sugar or brown sugar
Lightly butter a 9 inch cake pan. Preheat oven to 350 degrees. Sift flour, spices and baking soda together. Cream sugar and butter with an electric mixer. Add egg, lemon zest and vanilla extract and continue mixing on medium speed. Add flour, a few tablespoons at a time until incorporated and smooth . Mixture will be somewhat stiff and dry. Add apples and nuts and stir with a spoon until flour butter mixture coats all the apples. Place the batter in the buttered pan and bake for 45 minutes or until golden brown.
That wonderful aroma of raspberries you smell as I commented in my You tube is the chemical compound, raspberry ketones. The real deal with the raspberry are the anthocyanins or antioxidants and raspberries own it.But I had to address as a dietitian /nutritionist the weight loss gimmicks that are out there in regards to losing fat. Ketones are extracted from a bushel of berries that are reducd to a 1000 mg of the substance. There is minimal research to support the theory that it enables adiponectin to lose body fat and reduce appetite. Raspberry Ketones, are only considered possibly safe when taken with caffeine to lose weight in 8 weeks. Can increase blood pressure and create shakiness. So let’s forgo the gimmick and get down to the real nutrition of the fruit!
Enjoy the anti inflammatory, goodness improving your skin and adding high fiber to your diet as a low carbohydrate- 1 cup has 15 grams of carbohydrate and 65 kcals.
Try a recipe! CRANACHANThe Scottish have a recipe which included raspberries and oats with heavy cream or yogurt. Sorta like a parfait. They add a dash of whiskey and I have that as option on this blog.
Adapted from Serious Eats
2 cups of heavy cream or full fat whole milk yogurt
2 cups of raspberries
1 teaspoon of vanilla
2/3 cup rolled oats or quick oats
2 tablespoon of butter melted or coconut oil
3 tablespoons of honey
3 Tablespoons of sugar (brown or white)
1 teaspoon orange zest
a dash of whiskey (optional)
Mix oats, melted butter and vanilla extract with 2 tablespoons of sugar and flatten into a thin layer on a cookie sheet and bake for 20-25 minutes until the mixture resembles is brittle or like granola bar. Remove from the oven and allow to cool. Break the oats mixture apart and set aside. In a separate bowl, crush the raspberries until pureed with chunks and the honey and remaining sugar. Layer whipped heavy cream or whole milk yogurt flavored with orange zest with raspberry puree and granola in parfait glasses.
Easy soup for a hot day: Equipment: pot and a blender-
We are in hot weather again and cold soup can do the trick to add electrolytes and hydration to a meal. Take those spices out of hiding in the cabinet and use them for this soup! Spicy food not your style? Scoville units too high when you see the word jalapeno? This recipe is not too hot to handle with the right spice flow.
I wanted to try a soup which could be hot or cold, against a thickened background of potatoes, cauliflower and peas. Spice mixture : ginger, ground coriander, chives and onions and liquefied with some vegetable broth and 1/2 and 1/2 . Must have ground coriander ( the seeds) AND fresh coriander leaves!
Cauliflower is getting a new take on healthy by it’s high Vitamin C content and a free food as in a low starchy carb. It possesses Sulforaphane and a sterol, 3-indol carbinol, important in preventing Diabetes 2, Ovarian and Prostate cancers.
If lactose intolerant, use plain soy milk or almond milk instead of half and half. Served cold, keeping it overnight in the fridge, this soup has a minty green hue and all blended together makes it an easy choice for summer. The French, have a cold potato soup with chives called Vichysoisse. This soup, Harva Shorva or Green Soup has been adapted from Madhur Jaffrey’s book, “Indian Cooking”.
Cold Indian Cauliflower, Pea and Potato Soup with chives
handful of chives chopped for garnish on the top of the soup
handful of fresh coriander leaves
1 teaspoon ground cumin
1 teaspoon ground coriander
1 tablespoon of lemon or lime juice
1 teaspoon of fresh chill (optional) or a pinch of red cayenne papper
1 cup half and half or almond milk unsweetened
Combine the potatoes, onion, cauliflower, stock, ginger, coriander and cumin in a pot, cover with water add 1/2 teaspoon of salt. Bring to a boil simmer for 15 minutes until potatoes and cauliflower are soft.
Remove the fresh ginger. Add the peas, fresh coriander, cumin, chili, lemon or lime juice and cook through for additional 3 minutes on medium heat.
Remove from heat and let cool for 20 minutes. In a food processor add all the ingredients and pulse until pureed, or very smooth.
Add 3 cups of vegetable or chicken stock, 1/2 cup of soy milk or 1/2 1/2 , salt and pepper to taste and pour into a soup bowl and serve. Garnish with chopped chives. Serves 4