This chopped green salad is the perfect lunch or side for spring and summer. With a variety of ingredients, flavors, textures and nutrition benefits, it’s a great recipe to enjoy with family and friends at a cookout or those warmer, sunny evenings. In addition, it’s very easy to put together, making it Queen of Quick approved!
East Meets West Nutrition for this Salad
Another benefit of this recipe is that it incorporates yin and yang cooking methods. In Traditional Chinese Medicine and Eastern Nutrition, the chopped greens and apples in this salad are considered cool in temperature, which helps release excess heat in the body. They also support liver health by detoxing the body and moving energy that may have become stuck during the winter. In Western nutrition, apples are also a great source of fiber to help you stay fuller longer and balance your blood sugar throughout the day.
You can find more information below about the Eastern and Western benefits of apples below. Check out my blog on body constitution to learn more about how to eat according to TCM and your body type!
How to Make This Chopped Greens Salad Your Own
Another great thing about this chopped green salad recipe is that you can switch up the ingredients however you like. Not into granny smith apples? No problem! Pick up some honey-crisp or fuji at the grocery store instead. I’m a big fan of walnuts and pecans but you could also substitute for pepita seeds, shaved almonds, or whatever you have in the pantry at home. The beauty of Queen of Quick Cooking recipes is that you can customize and use what you have on hand to substitute.
East Meets West Nutrition Info for Apples
Chinese Nutrition
- Sweet and sour flavor
- Tonifies qi and yin
- Clears heat
- Eliminate toxins & builds immunity
- Support liver and heart health
- Treat constipation, diarrhea, bloating
- Nourish the skin
- Relieves asthma and bronchitis & clears mucus
Western Nutrition
- 95 Calories, 25g carbs, 3g fiber, 19g sugar, 1g protein
- Contain 10% of the recommended Daily Vitamin C
- Rich in antioxidants and B vitamins
- Fiber content can aid in weight loss, promote gut health and prevent chronic diseases.
- Reduce inflammation
The Chopped Green Salad Recipe You’ve Been Waiting For
Queen of Quick – Chopped Green Salad with Apples, Nuts, Cranberries and Feta
Ingredients
- 1 large bag or container of spring mix greens spinach or kale (stems removed)
- 2 granny smith apples or apples of choice
- 1/2 cup dried cherries cranberries or dried fruit of choice
- 1/3 cup toasted chopped nuts of choice walnuts, pecans, or pepita seeds
- Brianna’s’ Blush Vinaigrette or poppy seed dressing
Instructions
- In skillet or toaster pan, toast nuts until lightly browned. Keep an eye out as they can easily burn.
- Chop apple into 1-2-inch pieces. If using later, cover with orange juice or lemon juice to prevent oxidizing
- With a chopping knife gently chop the greens to make into bite size pieces
- Place greens in serving bowl, add apples and dried fruit. Toss to mix.
- Just before serving add toasted nuts and crumbled feta cheese.
- Drizzle with just barely enough salad dressing to lightly coat the greens and gently toss together and serve.
Notes
Queen of QuickTMQueen of Quick CookingTM
Like this recipe? Check out this Israeli Salad from Zahav!
Sources:
https://www.whiterabbitinstituteofhealing.com/herbs/apple/
https://www.healthline.com/nutrition/10-health-benefits-of-apples
