Today’s meal is inspired by the classic Waldorf salad, made famous by New York’s Waldorf Hotel over a century ago. The hotel today is called the Waldorf-Astoria.
The primary ingredients are apples, walnuts, and celery.
The original salad was made with mayonnaise, which I left out this time as an experiment in Old Stone Age eating. Cavemen didn’t have mayonaise or Miracle Whip, after all.
Instead of mayonnaise, we use a dressing—a vinaigrette—made with walnut oil. Walnut oil is attractive in part because it is rich in omega-3 fatty acids: 1.77 grams per tbsp (15 ml). Compared with Paleolithic diets, modern Western diets are too low in omega-3s and too high in omega-6s. You can use your left-over walnut oil the way you’d use olive oil.
This recipe makes two large servings of 2 cups (480 ml) each. Small or sedentary folks may well be satisfied with a 1- or 1.5-cup serving.
2 apples, raw, medium size, skin on, diced (I used Red Delicious; consider Granny Smith, Fuji, or Gala)
3 celery stalks, 8-inches long (20 cm), diced
1 cup (240 ml) walnuts, broken by hand into small chunks (Option for ? more flavor: toast in a skillet over medium-high heat for 7-10 minutes or in oven (350 F or 175 C) on baking sheet for 10 minutes
1/4 tsp (1.2 ml) black pepper, ground
1/4 tsp (1.2 ml) salt
1.5 tbsp (22 ml) walnut oil
1 tbsp (15 ml) cider vinegar
1/2 tsp (2.5 ml) cinnamon
1/4 tsp (1.2 ml) nutmeg
First make a dressing with the bottom six ingredients. I put mine in a small container with a lid, then shook vigorously. Or you can put them in a small bowl and whisk them.
Place the walnuts, apples and celery in a bowel, add the dressing and toss thoroughly. You’re done.
Serve as is, or chill first in the refrigerator. Maybe it was my imagination, but I thought it tasted better after it sat on the counter for 10 minutes. Consider serving on a bed of lettuce (1-2 oz), but if you do, increase your digestible carb count by 1-2 grams.
If you want more calories or protein than this recipe provides, chicken or steak should go well with Waldorfian salad and won’t increase your carb grams.
Number of Servings: 2 (2 cups each)
Advanced Mediterranean Diet Boxes Per Serving: 3 fats, 2 fruits
Nutritional Analysis Per Serving:
27.5 g carbohydrate
7.6 g fiber
20 g digestible carbohydrate
341 mg sodium
529 mg potassium
Prominent features: High in copper and manganese, low in sodium. This is vegetarian (so much for the paleo diet being meat-centric). On a 2,000 calorie diet, this provides only 15% of the Recommended Dietary Allowance for protein, so you’ll want to eat more protein at some point during the day.