Healthy Apple Spinach Salad Recipe with Nuts and Dates

Apple Spinach Salad with Nuts and Dates

Healthy Apple Spinach Salad Recipe with Nuts and Dates
Preparation time: 15 minutes | Cooking time: 0 minutes | Servings: 4


Apple Spinach Salad with Nuts and Dates
Apple Spinach Salad with Nuts and Dates

The Apple Spinach Salad with Nuts and Dates is a refreshing and nutritious dish that combines the sweet and savory flavors of fruits, nuts, and vegetables. This salad is perfect for a light lunch, a side dish, or even a healthy snack. Its combination of ingredients not only offers a delightful taste but also a variety of textures, from the crunchiness of the nuts to the softness of the dates.


The concept of combining fruits with leafy greens in salads has been around for centuries, evolving through different cultures and cuisines. The Apple Spinach Salad with Nuts and Dates, in particular, is a modern creation that draws inspiration from traditional salads, incorporating ingredients like apples and spinach that have been used in cooking for thousands of years. The addition of nuts and dates adds a contemporary twist, making it a favorite among those looking for a nutritious yet delicious meal option.




How to prepare


  1. Whisk all the ingredients together until they are blended.


  1. Toss the salad with 0.25 cup of the dressing.


  1. Serve the salad immediately with 0.5 cup of toasted and coarsely chopped walnuts sprinkled over the top.
  2. Serve the remaining dressing alongside the salad.


  • For a twist on the original recipe, try substituting the walnuts with pecans or almonds. You can also experiment with different types of apples or add other fruits like pears or dried cranberries for additional flavors and textures.

Cooking Tips & Tricks

To maximize the flavors and textures in this salad, consider toasting the walnuts before adding them to the salad for an extra crunch and a deeper nutty flavor. When slicing the apples, a mandoline slicer can achieve thin, consistent slices that enhance the salad's presentation. For the dressing, ensure all ingredients are at room temperature to help them emulsify better when whisked.

Serving Suggestions

This salad can be served as a standalone meal for a light lunch or as a side dish with dinner. It pairs well with grilled chicken, fish, or a hearty soup for a more filling meal.

Cooking Techniques

The key technique in preparing this salad is in the dressing. Whisking the dressing ingredients vigorously until fully emulsified ensures a smooth, flavorful dressing that coats the salad evenly. Toasting the nuts enhances their flavor and adds a delightful crunch.

Ingredient Substitutions

If walnut oil is unavailable, olive oil can be used as a substitute. Similarly, balsamic vinegar can replace apple cider vinegar for a different flavor profile. For a less sweet option, dried cranberries can be used instead of dates.

Make Ahead Tips

The dressing can be made ahead of time and stored in the refrigerator for up to a week. The salad ingredients can be prepared and kept separate until ready to serve to maintain freshness and prevent sogginess.

Presentation Ideas

Serve the salad on a large platter with the dressing drizzled over the top. Garnish with extra chopped walnuts and a sprinkle of freshly ground black pepper for an elegant presentation.

Pairing Recommendations

This salad pairs beautifully with white wines such as Sauvignon Blanc or a light Pinot Grigio, which complement the fresh flavors of the salad without overpowering them.

Storage and Reheating Instructions

This salad is best enjoyed fresh. However, leftovers can be stored in an airtight container in the refrigerator for up to 2 days. It is not recommended to reheat this salad, as the ingredients are best enjoyed cold or at room temperature.

Nutrition Information

Calories per serving

A serving of this salad contains approximately 300-400 calories, making it a moderate-calorie option suitable for a healthy diet. The exact calorie count can vary based on the specific ingredients used and portion sizes.


This salad is a good source of carbohydrates, primarily from the apples and dates. Apples provide a natural sweetness and are a source of dietary fiber, while dates offer a rich, caramel-like sweetness along with fiber, making this dish beneficial for digestive health.


The healthy fats in this salad come from the walnut oil and walnuts. Walnuts are rich in omega-3 fatty acids, which are known for their heart-health benefits. Walnut oil adds a subtle, nutty flavor to the dressing and contributes to the overall fat content, which is primarily unsaturated and beneficial for maintaining healthy cholesterol levels.


While this salad is not high in protein, it does contain some from the walnuts. To increase the protein content, consider adding grilled chicken, tofu, or a hard-boiled egg to the salad, making it a more filling meal option.

Vitamins and minerals

The ingredients in this salad provide a variety of vitamins and minerals. Spinach is rich in vitamins A, C, and K, as well as iron and calcium. Apples contribute additional vitamin C, and walnuts are a good source of magnesium and vitamin E. Together, these nutrients support overall health, including immune function, bone health, and skin health.


This recipe contains nuts (walnuts), which are a common allergen. Individuals with nut allergies should avoid this dish or substitute the walnuts with a non-allergenic ingredient, such as seeds.


Overall, the Apple Spinach Salad with Nuts and Dates is a nutritious dish that provides a good balance of carbohydrates, healthy fats, and vitamins and minerals. It is relatively low in protein and calories, making it an excellent option for those looking to maintain a healthy diet.


The Apple Spinach Salad with Nuts and Dates is a versatile and nutritious dish that combines the sweet and savory flavors of fruits, nuts, and vegetables. With its rich content of vitamins, minerals, and healthy fats, it makes for a delightful meal option that can be easily customized to suit different tastes and dietary needs. Whether served as a light lunch or a side dish, this salad is sure to impress with its delicious flavors and elegant presentation.

How did I get this recipe?

The moment I found this recipe is one that will always be cherished. It was a warm summer day, and I was visiting my dear friend Margaret in her quaint little cottage in the countryside. Margaret was known for her amazing culinary skills, and I always looked forward to the delicious meals she would prepare for me whenever I visited.

On this particular day, Margaret had prepared a simple yet flavorful Apple Spinach Salad with Nuts and Dates. As soon as I took my first bite, I knew I had to have the recipe. The combination of sweet dates, crunchy nuts, tart apples, and fresh spinach was simply divine. I begged Margaret to share the recipe with me, and she happily obliged.

Margaret explained to me that she had learned this recipe from her grandmother, who had passed it down to her many years ago. She told me that her grandmother used to make this salad for special occasions, and it was always a hit with family and friends. Margaret had added her own twist to the recipe over the years, incorporating different types of nuts and experimenting with different dressings.

I was so grateful to Margaret for sharing this recipe with me, and I couldn't wait to try it out for myself. When I got back home, I gathered all the ingredients I needed and set to work in my own kitchen. As I chopped the apples, toasted the nuts, and whisked together the dressing, I couldn't help but think of Margaret and her grandmother.

The salad turned out just as delicious as I remembered, and I knew that this recipe would become a staple in my own repertoire. I shared it with my family and friends, and they all raved about how tasty it was. I felt proud to have learned such a wonderful recipe from my dear friend Margaret.

Over the years, I have continued to make the Apple Spinach Salad with Nuts and Dates for countless gatherings and special occasions. It has become a signature dish of mine, and I always receive compliments whenever I serve it. I have even passed the recipe down to my own grandchildren, who have now learned to make it themselves.

I cherish the memories of that warm summer day when I first discovered this recipe. It reminds me of the importance of friendship, tradition, and the joy of sharing good food with loved ones. I am grateful to Margaret for passing down this recipe to me, and I will always hold it close to my heart. The Apple Spinach Salad with Nuts and Dates will forever be a reminder of the special bond between friends and the power of a delicious meal to bring people together.


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