Healthy Waldorf-Style Salad


For many years, I have admired the season of Fall for its cooler weather and extra hour. But this season, I’m also dealing with a one in a lifetime experience; college applications. This year happens to be my senior year in High School and while I’m already bombarded with work for my IB diploma, I’m also working on all 9 of my college apps. Hopefully, by the time this blogpost is up, I will have submitted all of my early applications to 3 school. But what keep me going? Food!


It’s obvious that food is fuel but knowing what kinds of food your body needs is very important. Since it is Fall, my body has been craving sweets but I know that if I care for my sweet tooth with Twix, Twizzlers, and Gummy Bears, I’ll crash in 4 hours and not be able to get any work done. Thus, I take care of my sweet tooth by using this seasons star, apples. To add more sweetness, I also add dried fruits to my salad; in this case, I added cranberries. Lastly, I know that nuts help reduce a spike in blood sugar so I add a handful or so in my salad to a) reduce a spike in blood sugar, and b) add protein to my meal so I am fuller longer. Getting sick or feeling sluggish is the last thing I need so eating healthy and complete salads (like the Crunchy Salad, Spring Vegetables Bowl, Caesar Salad, or this is) are a great way for me to stay on my A game.


Healthy Waldorf-Style Salad

  • Servings: 4
  • Difficulty: Easy
  • Print


  •  3 tablespoons lemon juice
  • 5 tablespoons olive oil
  • 1 clove of garlic, minced
  • pinch of salt
  • 3-4 cups kale, ribbed, roughly chopped, and washed
  • 1/4 cup chopped raw walnuts
  • 1 apple, cut into matchsticks
  • 1/4 dried cranberries
  • 1/4 small red onion, roughly chopped
  • black pepper, to serve


In a bowl, mix together the lemon juice, olive oil, garlic, and salt. Add the Kale and massage for 5 minutes to begin the breakdown process. Let macerate for 10-15 minutes.

Toss in the walnuts, apple, cranberries, and red onion.

Top with black pepper and serve.

Bon Appétit,



3 thoughts on “Healthy Waldorf-Style Salad

  1. Pingback: Tip of the Month: May 2017 | International Palate

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s