A simple recipe for a healthy fruity salad

A waldorf salad is traditionally made with fresh apples, celery, walnuts and mayonnaise.

With the help of the Health Promotion Board, Mr Roberto Galetti, the executive chef of Italian restaurant Garibaldi, has made it healthier using low-fat yogurt instead of mayonnaise, which is high in fat.

Eating too much of a type of fat called saturated fat – which is deposited on artery walls when in excess, narrowing the arteries – can raise the risk of heart disease.

Mr Galetti also used pears instead of apples.

He said: “People tend to think of Waldorf salad the moment you mention fruit salad. I love the combination of pears and celery, not just for the flavours but also the crunchy texture.”

RECIPE
Pear, celery and prune salad (Serves four)

INGREDIENTS

100g orange, peeled and cut into wedges
2 tbs lemon juice
60g low-fat yogurt
½ tsp salt ½ tsp pepper
30g mustard sauce
160g pear, sliced
60g dried prunes
160g celery, diced

Method

METHOD

1. Using a vegetable peeler, remove the zest from the orange.

2. Mix the zest, lemon juice, yogurt, salt and pepper in a mixing bowl.

3. Add mustard and whisk well. Mix the dressing with the orange, pear, prunes and celery. Serve.

NUTRITIONAL INFORMATION
(Per serving)

Energy: 94 calories
Protein: 2.2g
Total fat: 0.5g
Saturated fat: 0.1g
Cholesterol: 1mg
Carbohydrate: 22.8g
Dietary fibre: 3.9g
Sodium: 422mg

TIPS

Cut fruit just before serving to prevent nutrient loss. Add more fruit and vegetables to dishes.

They contain fibre, vitamins and beneficial plant substances called phytochemicals, which reduce the risk of some types of cancer.


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