Medjool Date and Barley Waldorf

Date-1500x700__Medjool Date and Barley Waldorf

Here’s a change of pace Waldorf salad that’s packed with fibre and offers a variety of fruits – all of which, according to a recent Spanish study,  are linked to living longer. The natural sugars found in fruits, such as dates,  are accompanied by a wealth of disease-fighting compounds.

Enjoy this recipe from Bard Valley Natural Delights.

Medjool Date and Barley Waldorf

Makes 4 servings

1 1/4 cups water
1/2 cup pearled barley
1 Granny Smith apple, cored and cut into ½ inch (1.3 cm) pieces
1 tbsp fresh lemon juice
1 cup Natural Delights Medjool Dates, pitted and quartered
1 cup  diced celery
1 cup red seedless grapes, halved lengthwise
1/3 cup  plain non-fat Greek yogourt
2 tbsp coarsely chopped  fresh dill,
1/4 tsp freshly ground pepper
1/4 cup walnut pieces, toasted and chopped

Preparation:
Bring the water to a boil; add the barley and return to a boil. Reduce the heat and simmer, covered, for 45 minutes. Remove from heat and let stand for 5 minutes. Fluff with a fork and transfer to a bowl to cool completely.
Stir the apple and lemon juice into the barley. Add the dates, celery, grapes, yogourt, dill and pepper; stir until well mixed.

Cover and refrigerate for at least 30 minutes or overnight to allow flavours to blend. Sprinkle with walnuts before serving.

Nutrition information per serving
•    Calories:  360
•    Protein: 7 grams
•    Fat: 5 grams
•    Saturated fat:  less than 1 gram
•    Carbohydrate: 79  grams
•    Dietary fibre: 10  grams
•    Sodium:  40  milligrams

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Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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