Apple, Blue Cheese & Walnut Salad

Ingredients

• 180 g (1 cup)pearled spelt
• 80 g (⅔ cup), roughly choppedwalnuts
• 142 g (5 oz), chopped and crumbledblue cheese
• 2, cored and thinly slicedapples
• 142 g (5 oz), cut into thirdsred grapes
• 198 g (7 oz)mixed salad leaves
• 45 ml (3 tbsp)olive oil
• 60 ml (4 tbsp)balsamic vinegar
• 15 ml (1 tbsp)honey
• 5 ml (1 tsp)mustard
• 15 ml (1 tbsp), optionalwater

Instructions

1. 1

   Cook the spelt

   Cook the pearled spelt according to the packet instructions, then leave it to cool. If possible, cook it ahead of time so it has time to cool fully.

2. 2

   Toast the walnuts

   Set a small frying pan over a high heat and toast the walnuts until browned. Stir them after 2 minutes to help them toast evenly.

3. 3

   Mix the dressing

   Combine the olive oil, balsamic vinegar, honey, mustard and, if needed, the water.

4. 4

   Toss the salad

   Put all the ingredients in a large salad bowl, pour over the dressing and toss until everything is evenly combined.

What is apple, blue cheese and walnut salad?

This is a composed grain salad: pearled spelt gives it a hearty base, while apple, grapes, salad leaves, blue cheese and walnuts bring contrasting flavours and textures. It fits the American-style salad tradition of combining fruit, cheese and nuts with greens.

The sweet fruit softens the blue cheese’s savoury tang, and the honey-balsamic dressing ties the mix together. Cooling the cooked spelt before tossing helps keep the leaves fresh.

Nutrition and macros by portion

The nutrition label shows one serving as written: 610 calories, 19g protein, 62g carbs, 35g fat.

The spelt, fruit and honey contribute most of the carbohydrates; walnuts and olive oil provide much of the fat, while blue cheese and spelt contribute protein. For a more balanced plate, serve a portion alongside extra leafy vegetables or a lean protein.

Why pearled spelt works

Spelt base: pearled spelt stays pleasantly chewy and gives the salad more substance than leaves alone. Follow the packet directions, since cooking times can vary by product.

Cool grains: let the spelt cool before adding it to the bowl. Warm grains can wilt the salad leaves and soften the cheese.

Getting the walnuts right

Even toasting: stir the walnuts after 2 minutes so they brown more evenly in the hot pan. Keep an eye on them, as nuts can move from toasted to burnt quickly.

Texture: let the walnuts cool before tossing them through the salad so they retain some crunch.

Balancing the dressing

Tang and sweetness: balsamic vinegar brings acidity, while honey rounds it out; mustard adds a savoury edge. Mix everything until combined before dressing the salad.

Consistency: add the optional water if you would like a looser dressing. Toss well so it coats the grains and leaves rather than collecting at the bottom of the bowl.

Keeping the textures distinct

Fruit and leaves: thinly slice the apples and cut the grapes into thirds as specified, so they are easy to distribute among the other ingredients. Add the leaves only when the cooled spelt is ready.

Cheese and nuts: crumble or chop the blue cheese into pieces that can be picked up with each forkful. The toasted walnuts provide a crisp contrast to the soft cheese and fruit.

When to serve it

Make-ahead: the spelt can be cooked in advance, which also gives it time to cool. Assemble and dress the salad just before serving for the freshest leaves.

On the side: serve it with grilled chicken or another simple protein for a larger meal, or enjoy it on its own as a substantial lunch.

Recipe notes & tips

• Cook the spelt ahead so it has time to cool before you assemble the salad.
• Stir the walnuts after 2 minutes of toasting for more even browning.
• Taste the dressing before adding the optional water, then loosen it if needed.
• Toss the salad thoroughly so the dressing reaches the grains and leaves.
• Add the dressing just before serving to keep the leaves fresh.

Variations

• Swap the grain: use another cooked grain in place of spelt, following its packet instructions.
• Change the fruit: use another crisp apple variety for a different balance of sweetness and tartness.
• Use another cheese: choose a different blue cheese to adjust the salad’s strength and saltiness.
• Add extra greens: increase the mixed salad leaves for a leafier bowl.
• Make it vegetarian-friendly: check that the blue cheese is made with suitable vegetarian rennet.

Common mistakes to avoid

• Adding warm spelt: it can wilt the leaves; let the cooked grain cool first.
• Leaving walnuts unstirred: they may toast unevenly; stir them after 2 minutes.
• Overtoasting the walnuts: they can burn quickly; watch closely once they begin to brown.
• Pouring in all the water at once: the dressing may become too thin; add the optional amount only if needed.
• Dressing too early: the leaves can lose their freshness; toss everything just before serving.

How to store

Store leftovers in an airtight container in the fridge and eat within 1 day; the dressed leaves will soften over time. This salad is best served cold or at room temperature, so it does not need reheating.

Frequently asked questions