Mediterranean Nourishing Spinach & Apple Salad
This salad brings together baby spinach, sweet-crisp apples, briny feta, crunchy walnuts or almonds, and a vibrant honey-lemon vinaigrette. It’s packed with fiber, antioxidants, and Mediterranean flavors — fresh, nourishing, and easy to love.
⏱ Time
Prep Time: 10–15 minutes
Total Time: 10–15 minutes
Ingredients
For the Salad:
4 cups baby spinach, loosely packed
1 large crisp apple, thinly sliced (Honeycrisp, Fuji, or Gala)
½ cup crumbled feta cheese
⅓ cup toasted walnuts or slivered almonds
2 tablespoons dried cranberries or golden raisins
2 tablespoons red onion, very thinly sliced (optional)
1 tablespoon fresh parsley or mint, chopped (optional)
For the Honey-Lemon Vinaigrette:
2 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon honey (or maple syrup)
½ teaspoon Dijon mustard
Salt & pepper, to taste
Instructions
1. Make the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, honey, Dijon, salt, and pepper until well combined.
2. Assemble the Salad:
In a large bowl, combine baby spinach, apple slices, feta, nuts, dried fruit, red onion, and herbs if using.
3. Dress and Toss:
Pour the vinaigrette over the salad just before serving and toss gently to coat.
4. Serve:
Serve immediately, optionally topped with extra nuts or a drizzle of balsamic glaze.
Notes & Tips
Apple tip: Slice just before serving to avoid browning. Or toss slices in a little lemon juice.
Add protein: Great with grilled chicken, salmon, chickpeas, or lentils.
Make it a meal: Add quinoa, farro, or couscous for a heartier bowl.
Cheese swap: Goat cheese, manchego, or shaved Parmesan work beautifully too.
❓ Frequently asked questions FAQ
Q: Can I make it ahead?
A: Yes. Combine dry ingredients and refrigerate. Add apples and dressing just before serving.
Q: Can I use another green instead of spinach?
A: Yes. Arugula, mixed baby greens, or massaged kale are great substitutes.
Q: Is it sweet?
A: Lightly sweet — balanced by the lemon and feta. You can adjust honey to taste.
Nutritional Information
Calories: ~210
Protein: 5g
Fat: 15g
Carbs: 16g
Fiber: 3g
Sugar: 9g