Apple, Pears, Blue cheese and Walnut Salad
I had this salad at a restaurant and it was delicious. Of course I am one of those people who loves blue cheese. My mother on the other hand always gave me this disgusting look whenever my dad and I would eat this cheese. So when I saw this salad on the menu it was a definite order for me. The variation of cranberries and pears to this dish just give the salad some more variety of favor for the palette.
I hope you enjoy this salad. I have served this salad at many party and it is always a hit and need a refresh. It is a great summer salad to have alongside with some barbecue chicken or a light fresh touch during the winter alongside with a hearty salad dish.
Health Keynotes*:
Romaine lettuce
- Romaine lettuce has 5 times more vitamin C than iceberg lettuce.
- Romaine lettuce is rich in lutein and zeaxanthin. These are naturally founding carotenoid in the eye that helps against fighting age-related macular degeneration.
- Romaine lettuce contains salicylic acid which is an inhibitor of inflammation
Apples
- Apples are rich in vitamin C, are a great source of both soluble and insoluble fiber, and antioxidants.
- Apples have many pytochemicals such as phenoylics, cartenoids, and quercetins. These phytochemicals help with fighting cancer and lowering heart disease development.
Pears
- Pears are packed full of vitamin C, potassium, and fiber. Most of the fiber is made of soluble pectin and lignans. The fiber helps with weight loss as well as decreasing overall blood glucose.
- Pears are also full of phytochemical antioxidants, especially in the skin.
Why should you care about fiber?
We all have heard we should eat more fiber. Many cereal boxes claim to lower heart disease by eating their product. Why? Because cereals can be a good source of fiber. However, eating more natural food such as fruit and vegetables is not only a better source of fiber, but they are lower in calories, lower in complex carbohydrates and will not spike your blood glucose high after consumption, and full of other health benefits such as vitamins, minerals, and antioxidants. Fiber has not only been shown to decrease risk of heart disease, but also increase weight loss. Who doesn't have a pound or two they want to lose? So next time you are hungry, grab an apple.
Salad Dressing
1/4cup extra-virgin olive oil
2 Tbs lemon juice
2 tsp sugar
1 Tbs Dijon mustard
Salt and black pepper to taste
Salad
2 apples (I prefer Granny Smith for the tartness)
2 pears (I prefer Bartlett Pears that are not ripe)
2 heads romaine lettuce
1/4 cup crumbled blue cheese
1/4 cup dried cranberries
1/8 cup walnuts, toasted for 3-5 minutes at 350F or pan toast
Directions:
1. Prepare the salad dressing. In a medium size bowl whisk together the vinegar, dijon mustard, sugar, salt and pepper. Slowly add the olive oil while whisking until the oil is emulsified. Set aside to let the favor infuse.
2. Prepare salad materials. Wash the apples and pear and core them. With skin left on, dice and slice the apple and pears into bite size pieces. Rinse and pat dry the romaine lettuce leaves and coarsely chop into large bite size pieces. Toast walnuts and coarsely chop.
3. In a large bowl, combine the salad ingredients. When ready to eat, add the dressing and toss.
*Grotto, David. 101 Foods that could save your life. 2008
I hope you enjoy this salad. I have served this salad at many party and it is always a hit and need a refresh. It is a great summer salad to have alongside with some barbecue chicken or a light fresh touch during the winter alongside with a hearty salad dish.
Health Keynotes*:
Romaine lettuce
- Romaine lettuce has 5 times more vitamin C than iceberg lettuce.
- Romaine lettuce is rich in lutein and zeaxanthin. These are naturally founding carotenoid in the eye that helps against fighting age-related macular degeneration.
- Romaine lettuce contains salicylic acid which is an inhibitor of inflammation
Apples
- Apples are rich in vitamin C, are a great source of both soluble and insoluble fiber, and antioxidants.
- Apples have many pytochemicals such as phenoylics, cartenoids, and quercetins. These phytochemicals help with fighting cancer and lowering heart disease development.
Pears
- Pears are packed full of vitamin C, potassium, and fiber. Most of the fiber is made of soluble pectin and lignans. The fiber helps with weight loss as well as decreasing overall blood glucose.
- Pears are also full of phytochemical antioxidants, especially in the skin.
Why should you care about fiber?
We all have heard we should eat more fiber. Many cereal boxes claim to lower heart disease by eating their product. Why? Because cereals can be a good source of fiber. However, eating more natural food such as fruit and vegetables is not only a better source of fiber, but they are lower in calories, lower in complex carbohydrates and will not spike your blood glucose high after consumption, and full of other health benefits such as vitamins, minerals, and antioxidants. Fiber has not only been shown to decrease risk of heart disease, but also increase weight loss. Who doesn't have a pound or two they want to lose? So next time you are hungry, grab an apple.
Apple, Pears, Blue cheese and Walnut Salad
Ingredients:Salad Dressing
1/4cup extra-virgin olive oil
2 Tbs lemon juice
2 tsp sugar
1 Tbs Dijon mustard
Salt and black pepper to taste
Salad
2 apples (I prefer Granny Smith for the tartness)
2 pears (I prefer Bartlett Pears that are not ripe)
2 heads romaine lettuce
1/4 cup crumbled blue cheese
1/4 cup dried cranberries
1/8 cup walnuts, toasted for 3-5 minutes at 350F or pan toast
Directions:
1. Prepare the salad dressing. In a medium size bowl whisk together the vinegar, dijon mustard, sugar, salt and pepper. Slowly add the olive oil while whisking until the oil is emulsified. Set aside to let the favor infuse.
2. Prepare salad materials. Wash the apples and pear and core them. With skin left on, dice and slice the apple and pears into bite size pieces. Rinse and pat dry the romaine lettuce leaves and coarsely chop into large bite size pieces. Toast walnuts and coarsely chop.
3. In a large bowl, combine the salad ingredients. When ready to eat, add the dressing and toss.
*Grotto, David. 101 Foods that could save your life. 2008
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