Parsnip Salad with Feta, Apple, and Walnuts

This is a one-bowl meal that’s easy to put together, delicious, and loaded with flavors, textures, colors, and nutrients. Here are the main ingredients.

• Parsnips, with crunch, sweetness, and earthy flavors
• Apples with sweetness and crunch
• Walnuts with crunch and nutty flavor
• Feta cheese for creaminess and saltiness
• Dijon dressing for creaminess and a blend of herbs and bright acidity

The salad has fiber, vitamins, minerals, protein, and antioxidants. It’s also rich in healthy fats like monounsaturated fat and omega-3 fat.

Variations and Serving Suggestions

It’s easy to make your salad your way. Here are some easy changes you can try.

• Make a low-carb salad by swapping grated carrots or daikon, thinly sliced turnip, or shredded cabbage for parsnips.
• Top your salad with 3 ounces of grilled skinless chicken, 1 sliced hard-boiled egg, 3 ounces of canned tuna, or ½ cup of garbanzo beans per person for extra protein.
• Try diced pear or berries instead of apple.
• Create a plant-based (vegan) and dairy-free salad by skipping the feta cheese. Add tofu marinated in spices and sea salt for additional protein and flavor.
• Add ¼ cup of plain nonfat yogurt to the dressing for a creamy option. 
• Replace the olive oil with ½ cup of ripe avocado and puree the dressing ingredients together for a different creamy dressing. 

Recipe for Parsnip Salad with Feta, Apple, and Walnuts

Makes 4 servings

Ingredients:

Salad

• 2 medium parsnips, peeled and grated or thinly sliced with a mandolin
• 4 cups of spinach leaves, mixed greens, or arugula
• 1 apple, diced
• ½ cup of walnuts or almond
• ¼ cup of feta cheese, crumbled
• ¼ red onion, thinly sliced

Salad Dressing

• 3 tablespoons of olive oil
• 2 tablespoons of lemon juice or vinegar
• 1-2 teaspoons of dijon mustard
• Salt and pepper to taste
• 1 teaspoon of honey

Instructions:

1. In a small bowl, whisk together the salad dressing ingredients. Set aside.
2. In a large bowl, toss the salad ingredients. 
3. Refrigerate both components if not serving immediately. 
4. When it’s time to serve, pour the dressing over the salad and toss gently to coat. Serve immediately. 

Nutrition information per serving: 270 calories; 18 grams of fat; 3 grams of saturated fat; 10 mg of cholesterol; 200 mg sodium; 22 grams of carbohydrates; 5 grams of fiber; 10 grams of sugar; 5 grams of protein

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