Apple Walnut Salad

By: Dorine Lam, RDN, MS, MPH


  • 1 medium-sized organic red apple, chopped
  • 1 medium-sized organic green apple, chopped
  • 1 cup organic walnuts, chopped (you may substitute pecans, hazelnuts, or macadamia nuts)
  • 10 cups organic green salad mix or spring mix


  • ½ cup fresh organic apple juice
  • 2 tbsp. organic lemon juice
  • 2 tbsp. apple cider vinegar
  • 2 tbsp. extra-virgin olive oil
  • 1 tbsp. maple syrup
  • 3 tsp. brown sugar
  • 1 tsp. Dijon mustard
  • ¼ tsp. pepper
  • ¼ tsp. salt


  1. Mix dressing ingredients in a large salad bowl.
  2. Add apples and toss until thoroughly coated.
  3. Add the mixed green salad on top of the apples. DO NOT toss. Cover and put in the fridge.
  4. When ready to eat, toss the apples and salad.

Note: Soaking your walnuts or pecans overnight (up to 12 hours) makes it easier to digest them. Soaking walnuts reduces bitterness and makes them taste sweeter.

Apple walnut saladIt is thought that the appearance of many foods give clues to what they are good for and this is especially true for walnuts. The surface of a walnut resembles the folds of the brain, and walnuts are excellent brain food. Just a quarter cup (less than a handful) of walnuts provides a full day’s supply of omega-3 fatty acids. Omega-3s have been shown to improve memory and cognitive function and reduce stress, depression, and anxiety. These properties are likely of acute interest for sufferers of adrenal fatigue, who experience most or all of these symptoms as a result of chronic stress overloading and wearing down their stress response systems.

Rich in melatonin, walnuts can help you get better quality sleep. In lab animals, melatonin levels increased threefold after eating walnuts. So, if you experience insomnia, consider a handful of walnuts an hour or two before going to bed to help ease your mind and help you fall asleep. For those with adrenal fatigue, using walnuts as a natural sleep aid in conjunction with other recovery modalities creates a synergistic resonant effect that improves both the recovery effort and sleep quality.

Melatonin in walnuts and tryptophan in apples make this salad a great snack to enjoy an hour or two before bed.

Antioxidants and B vitamins in walnuts help strengthen hair, minimize hair loss, and stimulate hair growth. These same nutrients also protect your skin from damage and signs of aging for a healthier, younger-looking glow.

Consuming any type of nut has been linked to a reduction in the risk of developing type 2 diabetes. In one study, women who consumed an ounce of nuts twice a week had a 24% reduction in diabetes risk, and walnuts have been shown to lower blood sugar levels.

The apple cider vinegar (ACV) in the dressing adds serious punch, not just to the flavor of the salad, but to the nutritional value. The acetic acid in vinegar improves your ability to absorb vital minerals from the rest of the salad. It has also been shown to stabilize blood sugar levels when consumed during or just before a high carbohydrate meal or snack by inhibiting digestion of starches. ACV is a powerful detoxifier, helping to break up and rid the body of mucus and reduce yeast. Some research suggests that ACV can also improve circulation, detoxify the liver, and prevent leg cramps and muscle spasms.

The remarkable plethora of health benefits of the various ingredients makes this recipe an ideal snack or small meal as part of an adrenal recovery plan. The nutrients from diet mush form the backbone of the nutritional support to help carry the body smoothly through recovery, and foods laden with health benefits such as these are a powerful way to get those nutrients.

Apple walnut salad