Apple Walnut Salad
Apple Walnut Salad
Fresh, crunchy, and bursting with flavor, this Apple Walnut Salad is a perfect balance of sweet, savory, and nutty goodness. Fluffy quinoa forms the hearty base, while crisp apples, leafy spinach, crunchy walnuts, and tart cranberries bring texture and color. Tossed with a light maple-Dijon dressing, it’s a salad that feels satisfying enough to be a main dish yet fresh enough as a side.
Naturally gluten-free and packed with protein, fiber, and antioxidants, this salad is a nutrient-dense option for any season — equally delicious as a quick lunch, a dinner side, or a potluck favorite.
Benefits of Each Ingredient
Quinoa
Gluten-free whole grain that’s high in protein, including all nine essential amino acids.
Rich in fiber for digestive health and blood sugar balance.
Provides minerals like magnesium, iron, and zinc for energy and immunity.
Spinach
Excellent source of iron, folate, and vitamin K for blood and bone health.
Contains antioxidants such as lutein and beta-carotene for eye and skin health.
Low in calories but nutrient-dense.
Walnuts
Rich in omega-3 fatty acids, supporting brain and heart health.
Provide plant-based protein and healthy fats for satiety.
Contain antioxidants that help reduce inflammation.
Apples
Naturally sweet and high in fiber, supporting gut health and fullness.
Contain vitamin C for immune support.
Polyphenols in apples may help support heart health.
Cranberries (Unsweetened, Dried)
Tart and tangy flavor with powerful antioxidants.
Traditionally known for supporting urinary tract health.
Add a chewy texture and natural sweetness without refined sugar.
Red Onion
Contains quercetin, an antioxidant with anti-inflammatory properties.
Supports immune and heart health.
Adds sharpness and crunch to balance the sweetness of fruit and dressing.
Maple Syrup (in dressing)
Natural sweetener with trace minerals like manganese and zinc.
Adds depth and balance to the tangy mustard.
Dijon Mustard (in dressing)
Provides a tangy kick that enhances flavor.
Contains compounds from mustard seeds that may support digestion.
Low in calories but high in taste, helping balance the salad.
This Apple Walnut Salad is more than just a side dish — it’s a colorful, nourishing bowl of textures and flavors that can brighten up any meal.