‘Waldorf’ Pear Salad

Written by Guest post on Wednesday, 04 March 2020.
Tagged: dinner, healthy cooking, healthy eating, lunch, nutrition, salad

‘Waldorf’ Pear Salad

This is the perfect salad to make in autumn when pears are in season. It’s tasty, healthy, easy to make and a great salad to make for two people. This refreshing salad offers a serve of fruit, vegetables, and omega-3 fats, all without compromising on taste. I personally also love the different textures and crunch – you really need to take the time to chew and enjoy this salad which helps slow down meal times and aids healthy digestion. It’s one for mindful eating.

Ingredients

  • FOR THE DRESSING
  • 1 tablespoon mayonnaise
  • 1/2 teaspoon lemon juice
  • Ground black pepper
  • FOR THE SALAD
  • 1 pear, thinly sliced
  • 1 celery stalk, sliced (approx. 1 cup loosely packed)
  • 1/3 cup (60 g) grapes, halved
  • 1 baby cos heart, roughly chopped
  • 1/3 cup (40 g) chopped walnuts

Nutrition per serve

582 kJ (139 Calories), 3 g protein, 23 g fat (including 1 g saturated fat), 7 g carbohydrate (including 7 g sugars), 4 g fibre and 57 mg sodium.

Read our nutrition rating system.

Directions

  1. Prepare the dressing by mixing the mayonnaise and lemon juice in a small bowl or jar. Season with a few grinds of pepper. If you like a thinner dressing, thin it out with a dash of water.
  2. Combine all the salad ingredients in a large bowl. Toss the dressing through to coat all of the cos leaves.
  3. Divide the salad between two plates and enjoy!

Tips:

  • Cut the pear last to prevent it from going brown. Alternatively, if you have to make it ahead, squeeze half a lemon over the sliced pear.
  • Have left-over celery? Cut into 10cm (4”) lengths and dip into hummus or peanut butter for a snack. Or dice finely and sauté with carrot and onion to make a “mirepoix”, a flavour base for many recipes such a soups and stocks.

 

Recipe and photo by dietitian Sophie Feng.

Variations

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