Boost Your Health with an Omega-3 Rich Anti-Inflammatory Salad

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.


  1. 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.
  2. Blueberries: Bursting with anthocyanins, blueberries are well known for their anti-inflammatory and antioxidant effects, contributing to reduced oxidative stress and promoting heart health.
  3. Raspberries: Raspberries are a great source of quercetin, a flavonoid that aids in reducing inflammation and may alleviate symptoms associated with inflammatory conditions.
  4. 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.
  5. Feta: Feta cheese provides calcium and protein while adding a tangy flavor to the salad. Moderation is key due to its high sodium content.
  6. 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.


  1. Wash and prepare the kale by removing the stems and chopping it into bite-sized pieces. Place the kale in a large salad bowl.
  2. Add the fresh blueberries and raspberries to the bowl.
  3. Coarsely chop the walnuts and sprinkle them over the salad.
  4. Crumble the feta cheese over the salad to add a creamy texture and tangy flavor.
  5. Thinly slice the apple and add it to the salad for a refreshing crunch.
  6. 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.
  7. Drizzle the dressing over the salad and toss gently to ensure even coating.
  8. 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.

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