Apple Walnut Salad
Apple walnut salad is a delightful and nutritious dish that combines the crispness of fresh apples with the rich flavor of walnuts. This salad is perfect for those looking to enjoy a healthy and delicious meal or side dish.
The combination of sweet and tart apples, crunchy walnuts, and a tangy dressing creates a harmony of flavors and textures that is sure to please any palate.
Whether served as a light lunch, a side for dinner, or a dish for a special occasion, this apple walnut salad is a versatile and easy-to-make option.
Ingredients
For the Salad:
- 4 cups mixed salad greens (such as arugula, spinach, and romaine)
- 2 medium apples, cored and thinly sliced (use a combination of sweet and tart varieties)
- 1 cup walnuts, toasted and roughly chopped
- 1/2 cup dried cranberries
- 1/2 cup crumbled blue cheese or goat cheese (optional)
- 1/2 small red onion, thinly sliced
- 1 avocado, diced (optional)
For the Dressing:
- 1/4 cup olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey or maple syrup
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
How to Make
Step 1: Prepare the Salad Ingredients
Wash and Dry the Salad Greens: Thoroughly wash the salad greens under cold water and dry them using a salad spinner or by patting them with paper towels. Place the greens in a large salad bowl.
Slice the Apples: Core the apples and slice them thinly. You can leave the skin on for added color and nutrients. Add the apple slices to the bowl with the salad greens.
Toast the Walnuts: If using raw walnuts, toast them in a dry skillet over medium heat until they are golden brown and fragrant, about 5 minutes. Stir frequently to prevent burning. Let the walnuts cool slightly, then roughly chop them and add them to the salad bowl.
Slice the Red Onion: Thinly slice the red onion and add it to the bowl.
Prepare Additional Ingredients: If using, crumble the blue cheese or goat cheese, dice the avocado, and measure out the dried cranberries. Add these to the salad bowl.
Step 2: Prepare the Dressing
Combine Dressing Ingredients: In a small bowl or mason jar, combine the olive oil, apple cider vinegar, honey (or maple syrup), and Dijon mustard. Add a pinch of salt and pepper to taste.
Mix the Dressing: Whisk the ingredients together until well combined. If using a mason jar, you can shake the jar until the dressing is emulsified.
Step 3: Assemble the Salad
Combine Salad Ingredients: Gently toss the salad greens, apple slices, toasted walnuts, red onion, dried cranberries, cheese, and avocado (if using) in the large salad bowl.
Pour Dressing Over Salad: Drizzle the prepared dressing over the salad ingredients.
Toss the Salad: Gently toss the salad to ensure all the ingredients are evenly coated with the dressing.
Step 4: Serve
Plate the Salad: Divide the salad among individual serving plates or bowls. Ensure each serving has a good mix of greens, apples, walnuts, cheese, and other ingredients.
Garnish (Optional): For an extra touch, garnish the salad with additional crumbled cheese, a sprinkle of toasted walnuts, or a few more dried cranberries.
Chef’s Note
Apple Varieties: For the best flavor, use a combination of sweet and tart apple varieties, such as Honeycrisp and Granny Smith. This creates a balanced and interesting taste profile.
Nut Options: If walnuts are not available, pecans or almonds can be used as substitutes. Toasting the nuts enhances their flavor and adds a satisfying crunch to the salad.
Cheese Alternatives: If blue cheese or goat cheese is not preferred, feta cheese or a mild cheddar can be used. Each type of cheese adds its own unique flavor and texture to the salad.
Dressing Variations: For a different flavor profile, you can use balsamic vinegar instead of apple cider vinegar. Adding a bit of minced garlic or fresh herbs like thyme or rosemary can also provide an additional depth of flavor.
Protein Addition: To make this salad a more substantial meal, consider adding grilled chicken, shrimp, or tofu. These proteins complement the flavors well and make the salad heartier.
Preparing Ahead: This salad is best served fresh, but you can prepare the ingredients in advance. Keep the dressing separate and add it just before serving to keep the salad crisp and vibrant.
Serving Suggestions: This apple walnut salad pairs well with grilled meats, seafood, or as a side dish for a holiday meal. It can also be served with crusty bread or a light soup for a complete meal.
Nutrition Information (Per Serving)
- Calories: 320
- Carbohydrates: 24g
- Sugars: 14g
- Fat: 24g
- Protein: 6g
- Fiber: 5g
- Sodium: 220mg
- Vitamin A: 50% DV (Daily Value)
- Vitamin C: 35% DV
- Calcium: 10% DV
- Iron: 8% DV
This apple walnut salad is not only delicious but also a nutritional powerhouse. Apples are rich in dietary fiber and vitamin C, which support digestive health and immune function.
Walnuts provide healthy fats, protein, and antioxidants, promoting heart health and brain function. The addition of mixed greens adds vitamins A and K, which are essential for vision, skin health, and bone strength.
The dressing, made with olive oil and apple cider vinegar, enhances the flavors while providing healthy fats and additional vitamins.
Enjoy this vibrant and refreshing salad as a light meal, a side dish, or an appetizer. Its combination of sweet, crunchy, and tangy flavors, along with its colorful presentation, makes it a standout dish for any occasion. With its health benefits and easy preparation, it’s a recipe you’ll want to make again and again.
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