Say hello to your new favorite salad recipe: Blueberry Apple Walnut Salad! This salad is incredibly delicious and can be the perfect addition to virtually any main meal. It could also be served on its own, maybe with a little rotisserie chicken for protein!
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I am on a mission to eat more salads, which means we need “salads that don’t suck” recipes. I want a salad that I look forward to eating. If you know me at all, I am not one to compromise flavor and enjoyment purely for the sake of nutrition. While eating a well-balanced diet is important to me, I equally value the flavor and enjoyment of my meals!
In this recipe, I use my salt-free Italian spice blend from my spice company – The Spice Girl Kitchen. I’m completely biased because it is, after all, my spice recipe and the best salt-free Italian seasoning on the market. But feel free to use whatever Italian spice you have on hand!
In this post, we will cover the differences between extra virgin olive oil & other olive oils, break down the nutritional profile of this salad, review equipment needs, and serving & storage information. And of course, end with the best Blueberry Apple Walnut Salad!
This post is all about Blueberry Apple Walnut Salad.
Extra Virgin, Virgin, & Pure Olive Oil
Olive oil is made by extracting the oil from the olives through pressing or grinding. The best way to extract the olive oil is through heatless methods such as pressing the olives between two large stones. There are many different versions of olive oil on the shelves of every grocery store. How do you know what’s best? What’s the difference between the options anyway? The quality of the olive oil boils down to the method of extraction, the care taken of the oil after extraction, and if it is blended with other oils.
Extra Virgin Olive Oil
What is it?
What makes it “extra-virgin”? In a nutshell, extra virgin olive oil is the oil extracted from the first press of the olives using a heatless method. Many times you might see a bottle labeled “first-pressed, cold-pressed, extra-virgin olive oil”. This is considered an unrefined oil. Keeping the temperature low during the extraction process decreases damage to the delicate oil and maintains its powerful health benefits and distinct flavor. Applying heat to olive oil can damage its particles and affect the flavor and health benefits.
How To Use
EVOO is best used raw, like in salads, or as a finishing drizzle on foods after cooking. However, it can still be used in everyday cooking. As long as you carefully monitor your temperature, you can use EVOO over low to medium heat. But I would avoid using it for very high-heat cooking. And be sure to use your super expensive EVOO raw (to best preserve its amazing flavor and quality), and reserve the less expensive EVOO for everyday cooking.
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Virgin Olive Oil
What is it?
Virgin olive oil is less expensive than EVOO and it’s still considered unrefined. However, it contains more free acidity which makes it less intense in flavor compared to EVOO. Virgin olive oil is considered a step down in quality from EVOO. It’s still got great flavor but hasn’t been treated with as much care in processing.
How To Use
Virgin olive oil (similarly to EVOO) is best used raw like in salads or as a finishing drizzle on foods after cooking. It can also be used in lower heat everyday cooking.
Pure Olive Oil
What is it?
Pure (or “light”) olive oil is far more processed. There’s less care taken in processing which makes it a refined oil. Refined oil means the oil was extracted using chemical or heat treatments. The processing highly strips the oil of its olive flavor. If an olive oil says “light”, it doesn’t mean “fewer calories”. “Light” simply means that the color of the oil is lighter than its EVOO counterpart and lighter in the olive oil flavor.
How To Use
This oil is not recommended to be used raw, since it doesn’t have great flavor or quality. This oil is best used in cooking at any temperature. It can even be used for deep-frying! It acts very similar to vegetable oil or canola oil in that way.
Olive Oil Storage
Because there is such care taken during the processing of olive oil, I like to preserve it as best as possible! Make sure your olive oil comes in a dark bottle and is stored at room temperature away from heat or direct light (so you might want to move it away from your oven!). That’s it!
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Nutrition Breakdown
This salad is VERY nutrient-dense, but it is not a complete meal. At the very least, it would need a protein added. You could do that by adding chicken, shrimp, fish, or chickpeas to the salad itself OR by serving this salad as part of a larger, more complete meal.
Either way, here is the nutritional breakdown of this salad:
- 288 calories per serving
- 21 grams of fat per serving (from the olive oil, parmesan & walnuts)
- 2.5 grams of fiber per serving
- 23 grams of carbs per serving
- 4.5 grams of protein per serving
When it comes to micronutrients, this salad is a powerhouse. The various veggies and fresh ingredients pack vitamin C, vitamin K, antioxidants, Vitamin A, folate, calcium, potassium, omega-3 fatty acids, Vitamin E, magnesium, and more!
Equipment Needs
This recipe requires minimal equipment – just another reason to love it! You will only need:
- a sharp knife (click here for the set I recommend)
- a cutting board (click here for the set I recommend)
- a salad bowl (click here for the set I recommend)
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Serving Information
This recipe makes a great first course (or appetizer) and a great side dish. As previously stated, it can be a main dish if you add a protein like chicken, shrimp, white fish, or chickpeas. This recipe is vegetarian as it stands, but can easily be made vegan by either omitting or replacing the parmesan cheese with its vegan alternative.
Here are a few serving suggestions:
- serve it with rotisserie chicken added
- as a side to a pasta meal
- as a starter for burger night
- really, you can serve this salad with almost anything!
Storage Information
Fridge: Transfer the dish to a large glass storage container with an airtight lid. Store in the fridge for up to 4 days. No reheating is needed!
Blueberry Apple Walnut Salad
Ingredients
For Salad
- 5 oz spinach & arugula mix
- 1 cup fresh blueberries
- 1 granny smith apple, chopped
- 1/2 cup walnuts, chopped
- 1/4 cup shaved parmesan
For Dressing
- 1/4 cup extra virgin olive oil
- 1/4 cup balsamic reduction
- 1 tbsp dijon mustard
- 2 tsp The Spice Girl Kitchen Italian Seasoning
- 1/2 tsp salt
Instructions
- Add all of the salad ingredients to a salad bowl. Toss to combine.
- In a separate bowl, whisk together the salad dressing ingredients. Dress and toss the salad just before serving. Enjoy!
Notes
Storage Information
Fridge: Transfer the dish to a large glass storage container with an airtight lid. Store in the fridge for up to 4 days. No reheating is needed!This post was all about Blueberry Apple Walnut Salad.
Did you make this recipe? Make sure to tag me @thespicegirlkitchen_ on Instagram or @thespicegirlkitchen on TikTok! I love seeing your recreations! I will be your ultimate hype woman!
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