Walnut, Apple & Arugula Salad with Maple-Dijon Vinaigrette

Sweet, crisp apple meets toasted walnut crunch and a sharp arugula finish. It’s a simple formula for a salad that’s as nourishing as it is fast to make.

This peppery arugula salad brings together crisp apple, toasted walnuts, and tangy goat cheese or gorgonzola for a dish that’s as easy to make as it is satisfying. A quick maple-Dijon vinaigrette ties it all together, adding just the right balance of sweetness and bite. Skip the heavy dressing and let fresh ingredients do the work. It’s a simple way to work more walnuts, and their brain and heart-healthy benefits, into your week.

Why It Works

Walnuts are the star here, delivering plant-based omega-3s, antioxidants, and polyphenols[pol-ee-fee-nawlz]nounPlant compounds that act as antioxidants.Learn More: PolyphenolsClose linked to better cognitive function and reduced oxidative stress. Arugula adds fiber and nitrates that support heart health[hahrt helth]nounThe overall condition and function of the cardiovascular system, including blood pressure, cholesterol, and arterial health; critical for longevity and disease prevention.Learn More: Heart HealthClose, while apple brings additional fiber to aid digestion and help you feel fuller longer. Dried cranberries and the maple in the vinaigrette offer natural sweetness without relying on refined sugar, and the extra-virgin olive oil contributes healthy monounsaturated fats along with its own antioxidant compounds. Goat cheese or gorgonzola, depending on taste preference, rounds things out with protein and calcium, making this salad a well-balanced plate that supports long-term health in every bite.

Recipe: Walnut, Apple & Arugula Salad with Maple-Dijon Vinaigrette

Serves 4

Salad:

• 4 cups arugula
• 1 large apple, diced 
• ¾ cup walnuts, roughly chopped and toasted
• ½ cup dried cranberries 
• ½ cup crumbled goat cheese or gorgonzola cheese
• 1 small red onion, thinly sliced

Maple Dijon Vinaigrette:

• ¼ cup extra-virgin olive oil
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• Juice of half a lemon 
• 1 tsp maple syrup
• ½ tsp salt 
• Freshly ground black pepper

Directions:

1. Add walnuts to a skillet over medium-low heat and toast for 3–5 minutes, stirring frequently, until fragrant. Let cool.
2. Whisk together olive oil, apple cider vinegar, mustard, lemon juice, maple syrup, salt, and pepper.
3. Add arugula, apple, walnuts, dried fruit, goat or gorgonzola cheese, and red onion to a large bowl. Drizzle with dressing and toss to combine. Serve immediately and enjoy! 

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