Enjoy a fresh and delicious Beet & Apple Salad in an Edible Walnut Salad Bowl for a hearty plant-based, whole foods meal. Made with walnuts and dates this crispy crust can hold all of your favorite salad ingredients while providing the body with protein, fiber, vitamins, and minerals.
Walnuts: A Heart Healthy Nut
A plant-based, beet and apple salad nestled atop fresh greens in a crispy, tasty, walnut salad bowl made with good for you ingredients.
Walnuts are perhaps one of my favorite nuts, they are a soft & crunchy, delicious & versatile ingredient that is the perfect complement to other whole foods for nutritious, tasty meals.
If you are not currently including heart healthy nuts to your daily diet, walnuts are a great choice to start with. You can easily incorporate walnuts into meals that you already enjoy.
The Health Benefits of Walnuts
There are many ways to enjoy walnuts. Try adding them to your favorite breakfast foods, like quinoa bowls and tasty warm banana bread, and adding them to salads, casseroles, even dessert. Or, my favorite way, just simply enjoy them plain.
Not only are walnuts delicious and versatile but they are a great way to add a lot of important nutrients to your diet.
Walnuts provide many components of a healthy diet – an ounce of walnuts has 2.5 grams of the essential plant-based omega-3 alpha-linolenic acid (ALA), and 4 grams of protein and 2 grams of fiber to keep you feeling full. They are also high in important minerals like copper and manganese.
For the Walnut Bowl
- 1 1/2 cup shelled walnuts
- 1/4 cup ground flax seeds
- 6 pitted, chopped dates
- 1/4 teaspoon salt
- 1/8 cup aquafaba
- 1/2 teaspoon coconut oil
For the Salad
- 3 cups spring mix
- 1 apple, diced
- 1 beet, diced or spiralized
- 1/4 cup dried cranberries
- 1/4 cup walnuts
- 1/4 cup balsamic vinaigrette
- Preheat the oven to 400 degrees.
- In a food processor, add the walnuts, ground flax seeds, pitted dates and salt. Pulse until the ingredients begin to come together to a fine consistency.
- While the food processor is still running, very slowly pour in the aquafaba. Pulse for another 60 seconds before removing mixture from the processor.
- Divide the mixture in half and place each half on a separate sheet of parchment paper. Roll each half into balls.
- Lightly coat a nonstick rolling pin with a dab of coconut oil.
- With the rolling pin, quickly flatten out the ball. *You don't want to overwork this. Use the rolling pin to get the basic flat shape, but then you want to use your hands to get the crust flat.
- This is a labor of love, so be patient. Working from the inside out, gently flatten the crust to approximately 1/4 inch thickness. You do not want the crust to be too thin, but you do want the crust to be a uniform thickness so it will cook evenly. Smooth any cracks with your fingers.
- When ready, gently drape the parchment paper over a small, upside down, oven-safe bowl to create your 'bowl'.
- Use your fingers to mend any cracks.
- Place the bowl on a cookie sheet and cover the crust with a sheet of foil.
- Bake in the oven for 30 minutes.
- After 30 minutes remove the foil and bake for another 3 minutes. Watch carefully to be sure the crust does not get too dark.
- Remove from oven and let cool completely, while still molded over the bowl.
- When the crust is completely cool, gently remove the parchment paper.
- Set right side up.
- Fill each salad bowl with spring mix, apples, beets, cranberries, and walnuts.
- Drizzle with balsamic vinaigrette and enjoy.
Aquafaba: Yes, bean juice. Aquafaba is the liquid drained from a can of beans. I used the aquafaba from a can of white beans, but chickpeas work too.
DON’T FORGET YOUR MEAL PLAN
If you’re looking for additional help in meal planning or discovering new and delicious recipes to try, be sure to download my Free eBook – The Happy & Healthy Flexible Meal Plan below:
Welcome! I’m Emily Kyle, a nationally recognized media registered dietitian nutritionist & holistic cannabis practitioner providing holistic health care for those living with autoimmune and inflammatory conditions. To help you, I offer food sensitivity testing, cannabis education, and this blog which provides free resources including anti-inflammatory recipes, holistic health, wellness and nutrition related articles, and evidence-based cannabis education.