Delicious Kale, Blueberry, Raspberry, Walnut, Feta, and Apple Salad with Walnut Oil Balsamic Dressing
This Omega-3 rich anti-inflammatory salad is a delightful and nutritious combination of fresh kale, blueberries, raspberries, walnuts, feta, and apple. Packed with antioxidants and essential nutrients, this vibrant salad is drizzled with a tangy dressing made from walnut oil, balsamic vinegar, and mustard. Let’s explore the incredible health benefits of the ingredients that make this salad a powerful ally in promoting overall well-being and combating inflammation.
- Kale: Kale is a nutrient powerhouse, rich in vitamins A, C, K, and a range of antioxidants. It contains sulforaphane, which has potent anti-inflammatory properties, supporting a healthy immune system.
- Blueberries: Bursting with anthocyanins, blueberries are well known for their anti-inflammatory and antioxidant effects, contributing to reduced oxidative stress and promoting heart health.
- Raspberries: Raspberries are a great source of quercetin, a flavonoid that aids in reducing inflammation and may alleviate symptoms associated with inflammatory conditions.
- Walnuts: Walnuts are a prime source of plant-based omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3s are renowned for their anti-inflammatory effects, which can help lower the risk of chronic diseases.
- Feta: Feta cheese provides calcium and protein while adding a tangy flavor to the salad. Moderation is key due to its high sodium content.
- Apple: Apples contain a natural compound called quercetin, which is known for its anti-inflammatory properties and ability to support cardiovascular health.
Walnut oil: Walnut oil is rich in omega-3 fatty acids, contributing to a balanced omega-3 to omega-6 ratio in the body, crucial for reducing inflammation.
Balsamic vinegar: Balsamic vinegar offers a tangy taste and contains polyphenols that may help combat inflammation and promote gut health.
Mustard: Mustard seeds contain anti-inflammatory compounds, such as curcumin and selenium, which can help alleviate inflammation and oxidative stress.
- Wash and prepare the kale by removing the stems and chopping it into bite-sized pieces. Place the kale in a large salad bowl.
- Add the fresh blueberries and raspberries to the bowl.
- Coarsely chop the walnuts and sprinkle them over the salad.
- Crumble the feta cheese over the salad to add a creamy texture and tangy flavor.
- Thinly slice the apple and add it to the salad for a refreshing crunch.
- In a separate bowl, whisk together 3 tablespoons of walnut oil, 2 tablespoons of balsamic vinegar, and 1 tablespoon of mustard to create the dressing.
- Drizzle the dressing over the salad and toss gently to ensure even coating.
- Serve immediately and enjoy the flavorful goodness of this omega-3 rich anti-inflammatory salad!
Indulge in the wholesome goodness of this Omega-3 rich anti-inflammatory salad, featuring kale, blueberries, raspberries, walnuts, feta, and apple. With its nutrient-dense ingredients and the powerful combination of omega-3 fatty acids and anti-inflammatory compounds, this salad is an excellent addition to your diet. Nourish your body with the numerous health benefits of this delicious salad, supporting your well-being and promoting a healthier, inflammation-free lifestyle.