Apple Walnut Salad

Today is Earth Day and the first day of Passover. I was researching traditional dishes that are eaten on Passover and I came across a recipe for haroset. It is basically made with apples, walnuts, cinnamon, sugar or honey,  and dates. There are many variations, one of which has sweet grape wine, so I decided to try out a nice, sweet balsamic vinegar instead. And to balance the sweetness, I added fresh lemon juice and a variety of apples–some tart. With the apples, nuts and cinnamon, the dish felt earthy as well, so it seemed to suit both Spring Celebration themes. I sampled it out today at work and I got great reviews. Enjoy!

Apple Walnut Salad

3 medium organic apples—diced  (peel if not using organic)
½ cup chopped walnuts
¼ cup chopped dates
3 Tbs. balsamic vinegar (I like ME’s bulk balsamic)
3 Tbs. fresh lemon juice
¼ tsp. cinnamon

Add all ingredients to a mixing bowl. Stir to combine. The longer the salad sits, the more flavorful it will become. Serve cool or cold.

Health Benefits of Apples

  • Apples are filled with soluble fiber:  (5 grams)
    -This fiber has been shown to reduce intestinal disorders, including diverticulitis, hemorrhoids and possibly some types of cancer.
    -Helps control insulin levels by releasing sugar slowly into the bloodstream.
    -Cleanses and detoxifies, which helps eliminate heavy metals, such as lead and mercury.
  • Apple pectin helps reduce cholesterol levels by lowering insulin secretion.
  • In two studies researchers found that eating five apples a week lowered the risk for respiratory diseases like asthma.
  • According to Chinese Medicine: Apples strengthen the heart, quench thirst, lubricate the lungs, decrease mucous and increase body fluids.
  • Apple cider vinegar can help prevent the formation of kidney stones.
  • Studies indicate that eating apples daily can reduce skin diseases.
  • According to a Brazilian study, eating an apple before a meal helped women lose 33 percent more weight than those who didn’t.
  • An apple has only 50-80 calories and has no fat or sodium.
  • Apples are packed with vitamins C, A , and flavonoids and with smaller amounts of phosphorus, iron,  and calcium.
  • Apples provide a source of potassium which may promote heart health.


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