Spinach & Apple Salad with Cranberries, Pecans & Feta

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🥗 Spinach & Apple Salad with Cranberries, Pecans & Feta

📝 Description

This salad is a perfect balance of fresh, crisp, sweet, and savory flavors. Tender baby spinach forms the base, paired with juicy apples, chewy dried cranberries, crunchy toasted pecans, and creamy, tangy feta cheese. It’s finished with a light vinaigrette that ties everything together.

It works beautifully as:

  • A refreshing side dish
  • A light lunch
  • A holiday or dinner party salad

🛒 Ingredients (Serves 4)

For the Salad:

  • 5 cups fresh baby spinach
  • 1 large apple (Fuji, Honeycrisp, or Gala), thinly sliced
  • ⅓ cup dried cranberries
  • ½ cup pecans (toasted)
  • ⅓ cup crumbled feta cheese
  • ¼ small red onion (thinly sliced, optional)

For the Dressing:

  • 3 tbsp olive oil
  • 1 tbsp apple cider vinegar (or balsamic vinegar)
  • 1 tsp honey (or maple syrup)
  • 1 tsp Dijon mustard
  • Salt and black pepper to taste

👩‍🍳 Instructions

Step 1: Prepare Ingredients

  • Wash and dry spinach thoroughly.
  • Slice apples thinly (leave skin on for color and nutrients).
  • Toast pecans in a dry pan over medium heat for 3–5 minutes until fragrant.

Step 2: Make Dressing

  • In a small bowl or jar, whisk together:
    • Olive oil
    • Vinegar
    • Honey
    • Dijon mustard
    • Salt & pepper

Step 3: Assemble Salad

  • In a large bowl, combine:
    • Spinach
    • Apple slices
    • Cranberries
    • Pecans
    • Red onion (optional)

Step 4: Add Dressing & Finish

  • Drizzle dressing over salad just before serving.
  • Toss gently.
  • Sprinkle feta cheese on top.

🍽️ Serving Suggestions

  • Serve immediately for best texture.
  • Pair with grilled chicken, salmon, or roasted vegetables for a complete meal.
  • Great alongside soups or pasta dishes.

💡 Tips for Best Results

  • Prevent browning: Toss apple slices in a little lemon juice if prepping ahead.
  • Toast the pecans: Enhances flavor and crunch significantly.
  • Add protein: Grilled chicken, chickpeas, or quinoa work well.
  • Customize sweetness: Adjust honey depending on how sweet your apples are.
  • Use fresh feta: Block feta crumbled at home tastes better than pre-crumbled.

🔄 Variations

  • Swap pecans for walnuts or almonds
  • Use goat cheese instead of feta
  • Add avocado slices for creaminess
  • Include grilled chicken or turkey for a hearty meal

🍏 Nutritional Information (Per Serving Approx.)

  • Calories: 250–300 kcal
  • Protein: 6–8 g
  • Carbohydrates: 18–22 g
  • Fat: 18–20 g
  • Fiber: 3–5 g
  • Sugar: 10–14 g

🌿 Health Benefits

  • Spinach: Rich in iron, vitamins A, C, and K
  • Apples: High in fiber and antioxidants
  • Cranberries: Support urinary tract health
  • Pecans: Provide healthy fats and heart benefits
  • Feta: Adds calcium and protein

This salad supports:

  • Heart health ❤️
  • Digestive health 🌱
  • Immune function 🛡️

❓ Q&A

Q: Can I make this salad ahead of time?
A: Yes, but keep dressing separate until just before serving to avoid sogginess.

Q: What apples work best?
A: Crisp, slightly sweet apples like Honeycrisp, Fuji, or Gala.

Q: Can I make it vegan?
A: Absolutely—omit feta or replace with a plant-based cheese.

Q: How long does it last in the fridge?
A: Undressed salad: up to 2 days
Dressed salad: best eaten within a few hours

Q: Is it suitable for weight loss?
A: Yes—it’s nutrient-dense, filling, and relatively low in calories.

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