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Apple Spinach Salad





You wouldn’t think apples and spinach belong together, but toss them in a bowl, and you’ve got a salad that packs a serious nutritional punch. It’s not just about the crisp, sweet bite of apple playing off the earthy green of spinach—though that alone is reason enough to eat it. This combo brings together a powerhouse lineup of vitamins, minerals, and plant-based nutrients that your body actually wants.

Let’s start with apples. They’re famous for their fiber and vitamin C, but the real magic is in their skin. That’s where you find a whole pharmacy of plant compounds—flavonoids and polyphenols—that help fight inflammation, lower cholesterol, and act as antioxidants. Regular apple eaters tend to see lower rates of heart disease, some cancers, and diabetes. Bottom line: keep the peel for the biggest benefits (Nutrition Journal; Journal of Education, Health and Sport).

Now, spinach. It’s the leafy green that does it all: vitamins A, C, and K, plus folate, iron, magnesium, and potassium. It’s low in calories, high in fiber, and even has more protein than most veggies. Spinach is also loaded with plant nitrates and antioxidants like lutein and zeaxanthin, which are great for your eyes and help reduce stress in your cells. A steady supply of spinach supports your heart, bones, and may even help keep your blood pressure in check (Elsevier; Food & Function). Recent research has also shown cancer-fighting properties.

But what actually happens when you throw apples and spinach together? Scientists have looked into this. One study found that while apples (with their flavonoids) and spinach (with its nitrates) each made blood vessels healthier on their own, eating them together didn’t double those effects. Still, both foods are champs for your heart, and putting them in the same salad is just smart eating (Free Radical Biology & Medicine).

There’s a bigger story, too. Mixing fruits and leafy greens gives you a buffet of nutrients and plant chemicals that often work better together than alone. Sometimes their effects add up, and sometimes they even boost each other (The American Journal of Clinical Nutrition). People who make a habit of eating both fruits and greens see lower risks of chronic illness and generally feel better (Advances in Nutrition; Handbook of Fertility).

Here’s what you’re getting in a typical salad with one medium apple and two cups of raw spinach:
Calories: about 100
Fiber: 5–6 grams
Vitamin C: roughly 20 mg (about a quarter of what you need for the day)
Vitamin A: over 100% of your daily needs (thanks, spinach)
Vitamin K: also over 100% (again, spinach)
Folate: about 20% of your daily value
Potassium: around 400 mg
Iron: close to 10% of what you need each day

So don’t think of this as “just a salad.” It’s a well-researched, delicious way to support your heart, your digestion, and your long-term health. Apples bring the fiber and antioxidants; spinach covers your vitamin bases and adds those plant nitrates. Want to boost it even more? Leave the apple peel on, and if you’re feeling fancy, toss in a handful of nuts or seeds for some healthy fats and a little crunch. Your body—and your taste buds—will thank you.


Here's a tasty and exceptionally healthy anytime salad. It works well as a side dish or an entree. Get creative by adding walnuts for more benefits.




Yield
6, 1/2 cup servings
Ingredients
4 cups spinach leaves
2 tablespoons canola oil
2 1/2 tablespoons cider vinegar
1 tablespoon sugar
1/4 teaspoon salt
1/4 cup red onion (chopped)
1 medium apple (tart, cut into bite-sized chunks)
1/4 cup raisins (or dried cranberries)
Steps
  1. Wash spinach thoroughly. Pat dry or spin in a salad spinner.
  2. Tear spinach into bite-sized pieces and place in a large bowl. Set aside
  3. In a small bowl, mix oil, vinegar, sugar, and salt.
  4. Add the apple, onion, and dried fruit to the oil mixture, tossing to coat the apples. Let it stand ten minutes.
  5. Combine the ingredients in a large bowl with the spinach and serve.
  6. Refrigerate leftovers. 
Notes
  • The spinach and oil/vinegar mixture can be prepared ahead and stored separately in the refrigerator.
  • To keep the apple from browning, cut the apple and add it to the oil/vinegar mixture, then assemble the salad just before serving. The vinegar in the dressing keeps the apple from browning.
  • For a complete meal, add slices of baked or grilled chicken breast and serve with a slice of whole wheat bread and a glass of skim milk.
  • Add feta or walnuts for additional flavor!
Meal Type
Lunch, Dinner
Category
30 Minutes or Less
Food group
Fruits, Vegetables, Dairy
Season
Summer, Fall
Source
University of Minnesota Extension

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