Oat Waldorf Salad
Oats, radicchio, and ever-so-sweet roasted grapes breathe new life into this staid classic salad. Boasting a chewy texture and nutty flavour, oat groats are the whole grain from which other types of oats are made. To lighten things up, a sweet vinaigrette replaces the old-fashioned mayonnaise dressing. This salad holds up well in the refrigerator, making it a great option for healthy work week lunches.
1 cup (250 mL) organic oat groats
2 cups (500 mL) low-sodium vegetable broth
3 cups (750 mL) red seedless grapes
1 Tbsp (15 mL) extra-virgin olive oil or camelina oil
1/2 cup (125 mL) chopped walnuts
2 celery stalks, thinly sliced
2 cups (500 mL) thinly sliced radicchio
3 oz (85 g) fontina cheese, diced
1 apple, diced
2 Tbsp (30 mL) cider vinegar or white wine vinegar
1 tsp (5 mL) lemon zest
1 shallot, finely chopped
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
Heat medium-sized saucepan over medium heat. Add oats and heat, shaking pan often, until fragrant and popping, about 3 minutes. Add broth and bring to a boil. Reduce heat and simmer covered for 30 minutes, or until groats are tender but still chewy. Drain any excess liquid and let cool.
Meanwhile, preheat oven to 400 F (200 C). Toss grapes with oil and spread out on baking sheet. Bake for 15 minutes, or until grapes have softened and begun to burst. Remove from oven and let cool. Reserve juices.
Heat heavy-duty skillet over medium heat. Add walnuts and heat until toasted, shaking pan often.
In large bowl, toss together oats, grapes, walnuts, celery, radicchio, cheese, and apple. In small bowl, whisk together pan juices from roasted grapes, vinegar, lemon zest, shallot, salt, and pepper. Toss dressing with oat salad.
Serves 4.
Each serving contains: 475 calories; 15 g protein; 23 g total fat (6 g sat. fat, 0 g trans fat); 59 g total carbohydrates (24 g sugars, 8 g fibre); 342 mg sodium
source: "Raise the Salad Bar", alive #381, July 2014
Oat Waldorf Salad
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
