Green Apple Salad with Blue Cheese and Walnuts

We are only a few weeks into summer vacation and I think my kids are gonna eat us broke! These guys are like bears out of hibernation…they are forging through my pantry and refrigerator. If they were younger I’d put locks on everything to keep them out :D Every time I turn around one of them is saying, “there’s nothing to eat.” Seriously?!  I’ll say what about this or that, and they’ll reply, “it’s all gone, we ate that.” The worst is when I’m trying to cook and go searching for an ingredient only to find out they ate that too!!  I’m learning there is a fine line between wanting to let you kids learn to feed themselves and totally losing control. I guess the good part is when they are ready to go to college they will know how to cook and feed themselves :D

Lunch is one of my favorite meals. It is usually something quick and easy to make. I love the sweet and sour taste green apples so, I used them to create  Green Apple Salad with Blue Cheese and Walnuts…

Green Apple Salad with Blue Cheese and Walnuts

Apples

Apple are a heart healthy food. To get the most benefits out of an apple, don’t peel them. Apples are loaded with pectin, a cholesterol-lowering soluble fiber.  You get 5 grams of fiber from eating one medium apple with the skin. Apples are also a great source of antioxidants.  The skin of an apple contains antioxidants call flavonols.  A study at Cornell University have found that a medium apple with skin provides the antioxidant activity equal to 1,500 milligrams of vitamin C. The antioxidants found in apples can help reduce the risk of lung and colon cancer. There have even been studies that show that apples can help decrease the risk of asthma.

Apples can help regulate your blood sugar. New studies have shown that the polyphenols in apples can help prevent spikes in blood sugar levels. Quercetin, a flavonoid found in apples can hinder enzymes that are involved in the breakdown of complex carbohydrates into simple sugars. The polyphenols in apples can decrease the absorption of glucose from the digestive tract. This also causes an increase uptake of glucose from the blood to help regulate blood sugar.

Apple Nutrition

1 Medium Apple (3″ Dia)

Calories 95
Fiber 4 g
Calcium 9 mg
Magnesium 7 mg
Phosphorus 20 mg
Potassium 159 mg
Vitamin C 8 mg
Vitamin A 80 IU

Green Apple Salad with Blue Cheese and Walnuts

This salad is filled with flavor and texture. Spinach is the base layer and provides lots of antioxidants and vitamins. Walnuts are the final topping. Walnuts are the only nut that provides omega-3 fatty acids in the form of alpha-linolenic acid (ALA). Omega 3 fatty acids help reduce heart disease and can lower cholesterol.

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Green Apple Salad with Blue Cheese and Walnuts
 
Ingredients
  • 4 Granny Smith cut into ½-inch pieces
  • 5 ounces baby spinach
  • 5 oz reduced fat blue cheese, crumbled
  • 2 oz walnuts, toasted and coarsely chopped
  • Balsamic Vinaigrette
Instructions
  1. Combine the apples and blue cheese in a large bowl and toss to coat.
  2. On each plate place a bed of fresh baby spinach. Top with apple mixture.
  3. Sprinkle with walnuts.
  4. Drizzle with balsamic vinaigrette and serve.

 

 

I used my Balsamic Vinaigrette on my salad. I love the combination of balsamic with sweet fruits.

Green Apple Salad with Blue Cheese and Walnuts

I love apples in salads! They are super filling and add a great sweet crunch to a salad. This salad is amazingly delicious! The combination of salty blue cheese with the sweet and slightly sour green apple makes all your taste buds happy :D Not only does it make your taste buds happy, it is full of nutritious health benefits!

Sources:
http://www.environmentalnutrition.com/issues/23_10/enonfoods/150237-1.html
 http://www.whfoods.org/genpage.php?tname=foodspice&dbid=15
http://ndb.nal.usda.gov/ndb/foods/show/2141

Comments

  1. That is a great salad and always a good combination of flavours.

    • Thank you Gary! It took me awhile to venture away from a traditional salad but I’m glad I did. This salad is delicious!

  2. Oh, Cindy! I totally feel your pain on those bears decimating your pantry – I have couple of my own, and they sure can eat! Gorgeous salad, though! I absolutely adore blue cheese, and combining it with tart apples and the earthy notes of walnuts and spinach – fabulous! Keep those bears happy!

    • I’m so happy that I’m not the only Mom going through this :D It is crazy how much these guys can eat!
      I love this salad, it is such a delicious flavor combination. Very filling and satisfying :D

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