Many of us are making an effort toward more healthful eating after the holiday binging on sweets and rich foods. With that in mind, we turn to what’s on hand to make a hearty salad that’s full of fiber. Not just greens, but something more substantial to wrap your teeth around on a breezy day in the Ocean State.
Sweet potatoes, which we normally enjoy as a hot item, are also delicious cold when teamed with some chopped apples (no need to peel off the skins), golden or regular raisins, and some chopped celery. Sub fresh fennel for the celery if you are feeling adventurous. The raw fresh fennel bulb has a milder taste than its cooked version, and with less of the licorice-type flavor that some people find offensive. Toss in a handful of heart-healthy chopped walnuts, and mix it all together with your favorite low-cal dressing, such as a creamy ranch, or a vinaigrette.
This salad is a take on the classic Waldorf salad, which was created back in the 1890s in New York City’s Waldorf Hotel. The original, composed of apples, celery, and mayonnaise, was such a hit that it was served in restaurants all over the world, and people began to make their own versions of it at home.
This salad, made with sweet potatoes, is easy to put together using your microwave to cook the sweet potato. First scrub the skin, then prick the outside a few times with a fork. A medium sweet potato cooks in about 5 minutes on HIGH, give or take. Check after a few minutes for doneness by giving it a squeeze. After it’s cooked, slice the sweet potato in half lengthwise, and place in the fridge to cool before peeling, chopping, and adding to the salad.
Sweet Potato and Apple Salad
1 medium sweet potato
1 medium crisp eating apple, unpeeled and coarsely chopped
½ cup raisins, golden or regular
½ stalk celery, chopped, OR 1 chopped fresh fennel bulb
¼ cup chopped walnuts
Dressing of your choice to toss, such as creamy ranch
Scrub sweet potato, prick with a fork, and microwave until soft, 4 to 5 minutes. Cool, peel off skin, and chop into bite-size chunks. Toss with remaining ingredients, adding dressing to taste. Serves 2.