Part decadence, part simplicity, the Waldorf salad is a delightful pairing of sweetness, savory, nuttiness and crisp vegetables. Named for the Waldorf Astoria Hotel in New York City, where it was first created, the Waldorf salad is firmly anchored in classic American cuisine. The nutritional content of Waldorf salads makes them an excellent choice for important fruit, nut and vegetable nutrients.
History
The Waldorf salad recipe was published in 1896 in Oscar Tschirky's book, "The Cook Book by 'Oscar' of the Waldorf." Tschirky was the maître d' of the luxurious Waldorf. The salad became so popular it was later published in Jean Anderson's 1997 collection "The American Century Cookbook: The Most Popular Recipes of the 20th Century."
Ingredients
The original Waldorf salad consisted of apples, celery and mayonnaise. Yet it can be argued that the essence of the Waldorf is the unique blend of contrasting flavors yielded by the combination of freshly-cut fruit, crisp vegetables, fragrant nuts and creamy dressing. Variations allow for new culinary experiences and compliance with dietary restrictions.
Fruits and Greens
Red apples are said to have been used in the first Waldorf. Today, the apples can be peeled or left intact. Lemon juice can prevent the white flesh of the apple from oxidizing. Modern recipes may call for raisins or fresh grapes. Celery lends a pleasing crispness and is chopped to the same size as the apples. A 1/2 cup of fresh celery yields 1 g fiber and 40 mg sodium. A medium apple is high in fiber (3.3 g) and rich in vitamins.
Dressing
Homemade mayonnaise ensures a lightness and flavor to the creamy dressing. A simple combination of eggs, oil and lemon juice, seasoned with salt and pepper and mixed with ingredients at room temperature makes for a special addition in a culture of prepared dressings. Full-fat mayonnaise provides 33 g fat, 24 g carbohydrates, 6 g sugar and 711 mg of sodium per 100 g of mayonnaise. Plain yogurt in place of the egg-based mayonnaise is a viable alternative.
Nuts
The sweetness of the Waldorf salad's fruits is pleasantly countered with the depth of flavor offered by toasted nuts. Long the perennial favorite, walnuts are both widely available and among the most affordable of nuts. Nuts offer high protein without saturated fat found in animal fats. The University of Nebraska Cooperative Extension of Lancaster County reports that "14 shelled walnut halves" meets the dietary recommendations for omega-3 fatty acids, per the Food Nutrition Board of the National Academies' Institute of Medicine.
Nutritional Data
According to the U.S. Department of Agriculture, a 3/4 cup serving of apple, celery and light mayonnaise salad with peanuts and raisins yields 150 calories, 8 g of fat and 1 g of saturated fat. The salad yields no cholesterol, 40 mg sodium, 19 g carbohydrates and 2 g dietary fiber. Sugar totals 12 g, protein 1 g, vitamin A 1 RAE, vitamin C 3 mg, calcium 16 mg and iron 1 mg. Park Avenue's classic is rewarding for both the palate and the body.
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