Waldorf salad is a classic American dish that was invented in 1896 at the Waldorf-Astoria Hotel in New York City. The original recipe had only three ingredients, but today the standard recipe includes chopped apples, chopped celery, mayonnaise and walnuts. Waldorf salad is packed with vitamins and minerals but can also be high in calories and fat. With a little modification, however, this salad is a perfect dish that offers tons of flavor, texture, color and nutrition.
Apples
A study published in 2004 in Nutrition Journal reviewed the literature on apples and found that they may play a role in reducing chronic diseases such as diabetes, cancer, heart disease and asthma. Apple intake was also linked to better lung function and weight loss. Apples are rich in phytochemicals, protective substances that promote good health, and fiber, which lowers the risk of certain cancers and heart disease. Apples are naturally fat-and sodium-free, and one medium apple contains only 88 calories.
Celery
Celery is low in calories but high in fiber, vitamin C, vitamin A, potassium and folate. One cup of raw celery also has 37 percent of the daily recommended amount of vitamin K, a fat-soluble vitamin crucial for blood clotting and bone development.
Walnuts
The Federal Drug Administration supports the claim that a handful of nuts every day may reduce the risk of heart disease. Walnuts are a source of polyunsaturated omega-3 fatty acids, which have been linked to a reduced risk of heart disease, arthritis and cancer, as well as possibly preventing memory loss. Walnuts are also high in protein, fiber, magnesium, phosphorus and antioxidants. Keep in mind that although the fat in walnuts is beneficial, walnuts are higher in calories; so, eat them in moderation and monitor portion size.
Mayonnaise
Most of the calories and fat in Waldorf salad come from mayonnaise that binds the salad together and balances the crunch of the apples, celery and walnuts. An excess of fat and calories in the diet can lead to obesity and chronic diseases, but reducing them is simple to do. Substitute a low-fat or fat-free mayonnaise for regular mayonnaise, or cut the mayonnaise in a recipe by half. Low-fat yogurt and light sour cream are also suitable replacements for some or all of the mayonnaise in a recipe.
Variation sand Considerations
There are many variations to Waldorf salad, but not all changes improve the nutritive value of the salad. Ingredients such as raisins, lemon juice and lettuce can add flavor and texture to the salad, along with beneficial vitamins and minerals. On the other hand, some recipes include cheese and other creamy dressings, which add unnecessary fat and calories.
References
- California Pizza Kitchen
- California Walnuts
- "Journal of the American Dietetic Association"; Essential Fats in Walnuts Are Food for the Heart and Diabetes; G Patel; July 2005
- "Nutrition Journal"; Apple Phytochemicals and Their Health Benefits; J. Boyer, R.H. Liu; May 2004
- U.S. Apple Association
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