Walnut, Kale, and Apple Salad with Balsamic Vinaigrette

Paula Gallagher on

Have you ever noticed that walnuts resemble the human brain? This is not just a visual coincidence; walnuts are not only delicious but also packed with nutrients that support cognitive function and overall brain health.

Why are Walnuts Good for the Brain?

Omega-3 Fatty Acids: Walnuts are one of the richest plant-based sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3s are essential for brain health, as they play a crucial role in brain development and function.

Antioxidants: Walnuts are loaded with antioxidants, including polyphenols and vitamin E, which help protect brain cells from oxidative damage caused by free radicals. This may help reduce the risk of age-related cognitive decline.

Phospholipids: Walnuts contain phospholipids, compounds that are essential for the structure and function of cell membranes, including those in the brain. Phospholipids support communication between brain cells and may enhance cognitive function.

Recipe: Walnut, Kale, and Apple Salad

Now that we understand the benefits of walnuts for the brain, let's put them to good use in a delicious and nutritious salad! This recipe also features kale and apples, each packed with their own nutritional benefits.

Kale: Loaded with vitamins A, C, and K, as well as folate and fiber, kale provides essential nutrients for overall health and well-being.

Apple: A good source of fiber and vitamin C, apples add sweetness and crunch to the salad while providing additional antioxidants.

Ingredients:

For the Salad:

4 cups kale leaves, stems removed and chopped
1 medium apple, sliced
1/2 cup walnuts, roughly chopped
1/4 cup crumbled feta cheese (optional)


For the Balsamic Vinaigrette:

3 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
1 teaspoon honey or maple syrup
Salt and black pepper, to taste

Instructions:

Prepare the Salad Ingredients: Begin by washing the kale leaves thoroughly and removing the tough stems. Chop the kale into bite-sized pieces and place them in a large salad bowl. Add thinly sliced apple and chopped walnuts. If using, top with the crumbled feta cheese.

Make the Balsamic Vinaigrette: In a small bowl, whisk together the extra virgin olive oil, balsamic vinegar, Dijon mustard, honey or maple syrup, salt, and black pepper until well combined.

Dress the Salad: Drizzle the balsamic vinaigrette over the salad ingredients in the bowl. Gently toss the salad until everything is evenly coated with the dressing.

Let it Marinate: Allow the salad to sit for a few minutes to let the flavors meld together and the kale to slightly soften. This will help reduce any bitterness in the kale leaves.

Serve and Enjoy: Transfer the salad to individual plates or bowls and enjoy immediately!

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