Chicken Apple and Walnut Salad

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salad

This powerhouse protein salad will kill every craving you have. It’s sweet and tart, creamy and crunchy. Crisp and refreshing Chicken Apple Walnut Salad is nuthin’ but goodness. 

Chicken Apple Walnut Salad is a weekday go-to salad in my house. If I’ve just made my Baked Half-Chicken, I’ll remove all the breast meat and use it for the base (save the carcass for Bone Broth!). You could also grab an organic rotisserie chicken at the market or grill up a breast or two ahead of time. Whichever way you go about it, this salad satisfies the taste buds and satiates your belly.

I like to serve it on a bed of spinach or tender baby kale to up my greens intake for the day, but it’s just as delicious straight out of a bowl and eaten with a fork. 

  • Prep Time10 min
  • Cook Time5 min
  • Total Time15 min
  • Serving Size2

    Ingredients

    • 6 ounces of breast meat from organic/free range chicken - chopped into bite size pieces
    • 1 medium Granny Smith green apple - peeled and chopped
    • 1/2 cups walnuts - chopped
    • 1 Tbsp dried currants or blueberries
    • 4 Tbsp mayonnaise (soy/canola free if possible)
    • 2 Tbsp apple cider vinegar
    • Sea salt and coarse ground pepper to taste

    Method

    1

    In a medium size bowl, mix together chicken, apple, walnuts, and currants. 

    2

    In a smaller bowl, mix together mayonnaise, apple cider vinegar, and salt and pepper to taste. 

    3

    Pour mayonnaise mixture over chicken mixture and gently combine until coated. 

    4

    No need to chill – just enjoy!

     

    SENSITIVITIES:

    • Gluten Free
    • Dairy Free
    • Soy Free
    • Paleo
    • Whole30

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    HOW TO SERVE:

    • This salad can be served immediately or stored in the fridge for 2-3 days. 
    • Serve over tender baby greens or chopped romaine lettuce
    • Wrap in a collard green or lettuce cup for a no-bread sandwich

    RECIPE HACKS:

    • Use the breast meat from my Baked Half Chicken recipe and then throw the carcass in a crockpot for amazing and healthy Bone Broth. 
    • Pick up a rotisserie chicken from the local market and save the breast meat to make this salad for a second day dinner. 
    • You could also substitute 6 ounces of canned chicken breast for an easy weekday lunch.
    • This recipe calls for a peeled apple, but feel free to leave it on to get all the benefits. 

    WHY IS THIS RECIPE SO GOOD FOR ME?

    CHICKEN

    •  Organic and free-range chicken is one of the best foods for protein, which plays an important part of our diet. It is made of amino acids, which are the building blocks of our muscles. 
    • Rich in vitamins and minerals and also a great immune booster.
    • Chicken is abundant in selenium, an essential mineral involved in metabolic performance—think thyroid, hormone, and metabolism.
    • Not all chicken farms are created equal. Besides the horrible living conditions, conventional chicken meat has been found to contain some seriously unwanted pathogens, such as Salmonella. 

    APPLE

    • Being high in soluble fiber, apples help in the digestive process. Regular consumption of apples ensures smooth bowel movements and the prevention of constipation and stomach disorders.
    • Apples provide pectin which binds to fatty substances in the digestive tract – including cholesterol and toxins – and moves them out.
    • Important nutritional elements include vitamin C, vitamin K, vitamin B6, riboflavin.
    • Minerals such as potassium, copper, manganese, and magnesium.
    • There’s strong evidence proving a diet that includes plenty of high-fiber foods (fresh fruits and vegetables) can help decrease the risk of heart disease.

    WALNUTS

    • Walnuts are high in monounsaturated and polyunsaturated fats and a good source of protein.
    • Nuts have a reputation for being a high-calorie and high-fat food. However, they are dense in nutrients and provide heart-healthy fats.
    • The monounsaturated and polyunsaturated fatty acids found in walnuts have been shown to decrease LDL (harmful) cholesterol and triglyceride levels, in turn reducing the risk of cardiovascular disease, stroke, and heart attack.
    • Walnuts are a good source of the mineral copper which can lower your risk for osteoporosis.
    • Buy organic produce whenever possible. Follow the EWG’s Dirty Dozen list for guidance. 
    • Choose nonGMO products. 
    • Eat organic, grass-fed beef, prairie raised chickens/eggs, and free-roaming pork whenever possible. 
    • Choose pesticide free tea.
    • Chew your food! A general guideline is to count 20 chews before swallowing.
    • Drink half your body weight (in ounces) of water per day. 
    • Choose whole foods and high quality dairy.

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    Hello Friend!

    I’m Lorri — The Nomadic Health Coach! I’m an Institute for Integrative Nutrition Health Coach, foodie, writer, and widow of a three-time cancer hero. I learned how to Live Well during my 10+ years as a caregiver to my late husband Klink, and want to share healthy living advice, tips and tricks so you can live a more sustainable and happy life.
    Lorri Weisen

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    2 Comments

    1. Avatar
      Maria April 26, 2018 at 2:23 am - Reply

      This salad is not only easy to make, but it’s healthy and delicious! The first time I made it I didn’t have a granny Smith so I substituted a honey crisp apple. Today I made it with the Granny Smith and it was even better! The combination of the mayonnaise and the Apple cider vinegar gives it a nice kick!!

      Thank you, and I look forward to more nutrious easy recipes!

      • Lorri Weisen
        Lorri Weisen April 26, 2018 at 4:40 pm - Reply

        Glad you like it! It’s one of my favorites to make:)

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