Raw spring salad with rocket and walnuts

Raw spring salad with rocket and walnuts: a fresh salad with green apple, cloudy apple cider vinegar and extra virgin olive oil – crunchy, nutty and balanced.

At a glance

• Serves 2
• Prep time: 10 min
• No cooking needed
• Total time: 10 min
• Calories: 210 kcal per serving
• Protein: 4 g
• Fat: 18 g
• Carbs: 8 g

Ingredients

• 100g rocket
• 1 tbsp cloudy apple cider vinegar
• 1/2 green apple
• 1 handful of raw walnuts
• 2 tbsp cold-pressed extra virgin olive oil
• 1 small tsp raw maple syrup
• Herb salt and freshly ground black pepper

Method

You’ll need: chopping board · knife · mixing bowl

1. For the dressing, stir together the extra virgin olive oil, cloudy apple cider vinegar, maple syrup, herb salt and black pepper in a jar or small bowl.
2. Wash the rocket thoroughly, spin it dry well and spread it out on a large plate or in a shallow bowl.
3. Cut the green apple into thin wedges and arrange them straight on the rocket.
4. Roughly break up the raw walnuts and scatter them over the salad.
5. Give the dressing another quick stir and pour it evenly over the rocket, apple and walnuts.
6. Serve straight away so the rocket stays fresh and the walnuts keep their crunch.

Good to know

A salad like this lives on contrasts: peppery, crunchy, fresh. It's on the table quickly and still feels refined and special.

Swaps

Rocket → lamb's lettuce (milder, also contains folate and vitamins) Green apple → pear (provides fibre and natural sweetness) Walnuts → hazelnuts (contain monounsaturated fats and vitamin E) Raw maple syrup → a little mashed date (less processed, brings sweetness plus fibre)

Allergens

Contains walnuts as an allergen; for children, only with finely chopped nuts because of the choking risk, and during pregnancy the ingredients in normal kitchen quality are usually unremarkable, as long as everything is well washed and fresh.

Frequently asked questions

What does rocket contain nutritionally?

Rocket mainly contains vitamin K, folate, smaller amounts of vitamin C and plant compounds. Its peppery flavour comes from mustard oil glycosides.

Why are walnuts considered a special ingredient?

Walnuts provide polyunsaturated fats, including alpha-linolenic acid, as well as minerals such as manganese and copper. They also bring fibre and plant compounds such as polyphenols.

Does everyone with a sensitive digestion tolerate raw apple well?

Not necessarily. Raw apple contains fibre and fructose, and people with a sensitive stomach or fructose malabsorption react to it differently.

Does cloudy apple cider vinegar have any nutritional special features?

It contains organic acids and, depending on the product, small amounts of plant sediment. Here it's mainly there for a fresh, tangy note.

What does extra virgin olive oil bring to a salad like this?

It mainly provides monounsaturated fats and vitamin E. Phenolic compounds are also characteristic, and their content varies with the harvest, variety and processing.

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