Salad total sugars can vary widely depending on the fruit, vegetables, dressing, and toppings in the bowl. This crisp apple-and-greens salad combines leafy greens, fresh apple, walnuts, and a tangy mustard vinaigrette; it is served cold and makes a practical side or light lunch.
Ingredients
- 5 ounces (140 g) baby spinach or mixed salad greens
- 1 medium crisp apple, about 7 ounces (200 g), cored and thinly sliced
- 1 cup (120 g) thinly sliced cucumber
- 1/4 cup (35 g) thinly sliced red onion
- 1/3 cup (35 g) walnut halves or pieces, toasted and cooled
- 2 ounces (55 g) crumbled feta cheese
- 2 tablespoons (30 ml) extra-virgin olive oil
- 1 tablespoon (15 ml) apple cider vinegar
- 1 teaspoon (5 ml) Dijon mustard
- 1 teaspoon (5 ml) water
- 1/8 teaspoon (0.75 g) fine salt, plus more to taste
- 1/8 teaspoon (0.3 g) freshly ground black pepper
Instructions
- If the walnuts are not already toasted, place them in a dry skillet over medium-low heat. Stir for 3–5 minutes, until fragrant and lightly golden, then transfer to a plate to cool. Watch them closely; nuts can scorch quickly.
- Rinse and thoroughly dry the greens. Core the apple and slice it thinly. Slice the cucumber and red onion. Keeping the onion slices thin helps their sharp flavor blend into the salad rather than dominate it.
- In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, water, salt, and pepper until the dressing looks lightly emulsified. Taste it: add a little vinegar for more tang or a small pinch of salt if it tastes flat.
- Put the greens, cucumber, and onion in a large serving bowl. Add about half the dressing and toss gently until the leaves are lightly coated. Add the apple, walnuts, and feta, then toss once more. Serve promptly, with the remaining dressing alongside.
Tips
- Dry the greens well. Water clinging to leaves dilutes the dressing and makes it slide to the bottom of the bowl. A salad spinner is useful, but clean kitchen towels also work.
- Keep the apple crisp and bright. Slice it just before serving. If you need to prep early, toss the slices with a teaspoon of the measured vinegar, then include that vinegar in the dressing so the total amount stays balanced.
- Adjust the dressing gradually. Start with half, toss, and add more only as needed. Too much dressing can make delicate spinach limp and obscure the fresh, tart flavors.
- Check labels when tracking sugars. Plain oil, vinegar, and mustard generally add little sugar, but prepared dressings and flavored nuts may contain added sugar. Nutrition amounts vary with produce size and product labels.
Serving Suggestions
Serve this salad immediately as a side with roast chicken, a vegetable tart, or a bowl of soup. For a more substantial lunch, add cooked chickpeas, sliced cooked chicken, or a scoop of cooked quinoa. Keep any protein chilled until assembly, and refrigerate perishable ingredients promptly. If adding warm ingredients, let them cool first so the greens do not wilt.
The combination is especially useful alongside rich or savory dishes: the apple and vinegar bring a tart, crisp contrast, while walnuts and feta add texture and saltiness. Offer extra dressing at the table rather than dressing the whole bowl heavily in advance.
Variations
Use another fruit: Pear works well in place of apple and gives a softer, sweeter bite. Strawberries or orange segments are also options, though their extra juiciness may thin the dressing. The fruit choice changes the salad’s natural sugar content, so use the fruit and serving size that suit your meal.
Change the greens or cheese: Arugula gives the salad a peppery edge, while romaine adds crunch. Substitute goat cheese for feta for a creamier, milder result, or omit cheese for a dairy-free version. A tablespoon of dried cranberries adds sweetness, so treat them as an optional accent rather than a direct replacement for the savory cheese.
Make it nut-free or vegan: Replace walnuts with toasted pumpkin or sunflower seeds, checking package labels for cross-contact information if that matters to your household. For a vegan salad, leave out the feta or use a plant-based alternative. A few olives can contribute a salty note, though they will make the flavor more briny.
Vary the dressing: Use red wine vinegar instead of apple cider vinegar for a sharper, less fruity flavor. If Dijon is unavailable, a small amount of whole-grain mustard works, with visible seeds and a slightly more textured dressing. Avoid sweetened mustard if you want to keep added sugars low.
Storage and Reheating
This salad is best assembled just before eating. For advance preparation, refrigerate the washed, thoroughly dried greens, sliced cucumber and onion, dressing, and toppings in separate covered containers. Keep cut apple separate and slice it near serving time. Refrigerate perishable ingredients within 2 hours; if the room is above 90°F (32°C), refrigerate within 1 hour.
Once dressed, the greens begin to soften, so serve within about 30 minutes for the best texture. Undressed greens and cut vegetables generally keep for up to 2 days when cold and dry; the dressing can be refrigerated separately for up to 5 days. Do not freeze the assembled salad, and do not reheat it.
Frequently Asked Questions
How much sugar is in this salad?
The exact total depends mainly on the size and variety of the apple and the greens. For a reliable estimate, enter the precise ingredients and amounts into a nutrition calculator or use the package information for the products you buy. This recipe uses no added sweetener, but the apple contains naturally occurring sugars.
Does “total sugars” mean added sugar?
No. Total sugars include sugars naturally present in ingredients such as fruit, as well as any sugars added during processing or preparation. This salad’s main source is the apple; check labels on mustard, cheese, dried fruit, and packaged toppings for added sugars.
Can I make the salad ahead?
Yes, prepare the components separately and refrigerate them. Keep dressing off the greens, store walnuts in a dry sealed container, and slice the apple close to serving. Toss everything together shortly before eating to preserve the leaves’ texture.
What apple is best for this recipe?
Choose a firm apple that stays crisp when sliced, such as a Granny Smith, Gala, or Honeycrisp. A tart variety makes the dressing taste brighter; a sweeter one gives the salad a gentler, fruitier flavor.
Can I leave out the feta or walnuts?
Yes. The salad is still good without either ingredient. For crunch in place of walnuts, use toasted pumpkin seeds or croutons; for a savory element in place of feta, try a few olives or simply season the dressing to taste.
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