Apple Salad With Walnuts

Team Fabulous Body

4 min read | Nov 18, 2021



Staying in good physical shape is a global yearning. We are all ready to do everything possible to stay healthy and in form, from extensive exercises, various diet plans, and desperate measures to undergoing a surgical procedure.


There is no shortcut, but I believe that ‘What we eat’ is the essential thing when it comes to losing weight, apart from an excellent physical workout to complement it.


Salads are a very healthy option in comparison to conventionally cooked food, and hence why most of us resort to healthy salad for weight loss and to maintain a healthy lifestyle.


You can watch our Fabulous Recipe below:




-1 medium or 180 g apple with skin 

-1 cup or 30 g baby spinach

-6 halves of walnut kernels

-1 tbsp heavy cream, 

-1 tsp ground fennel seeds, 

-¼ tsp Himalayan pink salt

-¼ tsp black pepper



-Cut the apple into slices and tear the baby spinach leaves to the desired size

-Mix ground fennel seeds, heavy cream & salt

-Toss this with the other ingredients


Keeping our motto at Fabulous body in mind, let me introduce a healthy salad for weight loss, and the recipe for the week is Apple salad with walnuts.


This delicious, crunchy, colorful salad is under 250 calories, providing a decent amount of fiber, protein, vitamins A and K, and a healthy balance of fats from the three main ingredients: Apples, Spinach and Walnuts.


To know the health benefits of apples and walnuts, keep reading. 🙂

Health Benefits Of Eating Apple


Apples And Cancer


Apples are a good source of antioxidants and beta-carotene. Various studies show that consuming antioxidant-rich foods may help prevent oxidative stress that causes cell damage, leading to certain cancers. 


A study published by Cambridge University in 2016 suggested that consuming apples may help lower the risk of lung cancer, breast cancer, and colorectal cancer.  1


Another study, done between 1991 and 2002 in Italy, also observed that those who consumed one or more apples a day had a 20% lower risk of colorectal cancer and an 18% lower risk of breast cancer. 2


Epidemiologists or disease detectives suggest that regular consumption of apples and apple products may be a helpful master plan for cancer prevention. 3


Apples And Heart Health


Apart from insoluble fiber, apples also have soluble fiber, such as pectin, which helps prevent cholesterol from building up in blood vessels’ lining, preventing atherosclerosis and heart disease. 4


A study conducted in 2011 showed that women who ate about 75 grams (one-third cup) of dried apples every day for at least six months had a 23% decrease in bad (LDL) cholesterol and a 4% rise in good (HDL) cholesterol. 5


Apples And Type-2 Diabetes


Studies suggest that consuming whole fruits, particularly blueberries, grapes, and apples, is significantly correlated with a lower risk of type-2 diabetes.  The American Diabetes Association recommends eating fresh fruit, including apples, to satisfy a sweet tooth and provide nutrition while keeping a watch on the fruit’s carbohydrate content. 6


Consumption of fruits high in soluble and insoluble fiber, like apples, is associated with improved glucose metabolism in diabetic and nondiabetic individuals. 7


Related Article: Apple | Its Health Benefits | Is Apple Good For Weight Loss?

Health Benefits Of Eating Walnuts


Walnuts And Antioxidants


Antioxidants are more abundant in walnuts than in any other nut due to vitamin E, melatonin, and polyphenols found in their papery skin. 8


These compounds help to decrease LDL (bad) cholesterol and triglycerides. In addition, polyphenols can help fight oxidative stress and inflammation in our bodies. Chronic inflammation can give rise to a lot of health issues in our bodies. 9


Walnuts And Heart 


A study done over the last 32 years at Harvard T.H. Chan School of Public Health suggested that eating small quantities of walnuts a few times a week can lower the risk of cardiovascular disease by 14% and coronary heart disease by 20%.


So, to protect the heart for longer and healthier life, it is good to incorporate walnuts into the diet. 10 Various researchers have linked walnuts with an impact on reducing the risk of prostate, colon, colorectal, and breast cancers.


Walnuts And Omega-3


Walnuts are a good source of omega-3s found within the membranes of human cells and play a critical role in the body’s fundamental processes. One ounce (28g) or 14 walnut halves provides about 2.5g of ALA (alpha-linolenic acid), and walnuts are the best source of omega-3 among all nuts.


Various researchers have linked walnuts with an impact on reducing the risk of prostate, colon, colorectal, and breast cancers. 11


Related Article: Benefits Of Walnuts | How Many Walnuts Should You Eat Per Day?

Health Benefits Of Spinach


The third element of this salad, spinach, may help lower blood pressure, enhance physical performance, eye health, cancer prevention, and protection against oxidative stress. 12, 13


Spinach could also be a beneficial food for weight loss, as it is low in calories and has a high fiber content. Research hinted that spinach extract containing green leaf membranes called thylakoids decreases hedonic hunger by up to 95%  and increases weight loss by 43%. 14


Related Article: Spinach Nutrition Facts And Health Benefits


Eating healthy foods aids in helping the body feel energetic and filled with vitality. And this delicious less than 250-calorie salad can be instrumental for the desired weight loss and a healthy body.


It provides a good balance of fiber, protein and healthy fats from spinach, apples and walnuts, all tossed in a tangy lemon and cream vinaigrette with flavorful fennel seeds. This recipe for the week’s salad can be a side dish or a meal choice.


Let us know what you think about it in the comments below!

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About Team Fabulous Body

Team Fabulous Body is a group of individuals working as a part of Fabulous Body working to bring you great content that includes practical knowledge with well researched studies.


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