Breathe easy: Celery, apple and almond salad recipe
Fresh and crispy, this celery, apple and almond salad is a delight for your summer mealtime. All the ingredients are great for supporting and enhancing lung function, to help you to breathe more easily this summer.
Celery is a great salad vegetable as it is low in calories and it brings a distinct crunchy texture to any meal. It has a high water content, which contributes to healthy breathing. We also love to use celery in cooking as it brings a natural saltiness to any dish. Did you know that celery leaves are edible? Add them into your salad bowl for a slightly different taste. You can also juice them!
Apples are packed with vitamin C, vitamin E and flavonoids, all of which contribute to healthy lung function. Pick a crispy green but sweet apple (golden delicious are fab) to go with the crispy celery. If you make a larger portion than shown in this recipe, try mixing the apples – one red and one green gives the dish a different look.
Almonds contain magnesium, vitamin E and healthy fatty acids – all of which contribute to healthy respiration, as well as supporting your heart. Most of the calories in this recipe come from the almond content, however, don´t let that dissuade you. The fat content is monounsaturated – so this helps to regulate your cholesterol levels and maintains good heart function. You can use raw almonds if you want to make a true raw version of this dish, however we prefer to roast the almonds first to bring extra flavour. The almonds are made into a paste to coat both the ingredients giving a rich creaminess to this dish.
Serve this salad with a chickpea burger (use our chickpea croquette recipe and make it into a burger shape), green leafy salad and beetroot for a lovely light summer lunch.
Celery, apple and almond salad recipe
Serves: 4
Calories: 360 total, 90 per serving
Ingredients
2/3 cup water
1/3 cup roasted whole almonds (skins removed)
4 sticks of celery, sliced
1 green apple, cubed
Juice from 1/2 lemon
Freshly ground black pepper to taste
Optional fresh chopped herbs: handful of oregano, parsley or dill
Method
Make the dressing first, by blending the almonds and water in a food processor until you have a smooth paste. Start by adding half the cup of water and add more to make the paste smoother and more runny.
Mix the celery and apples in a large bowl with the juice of the lemon. (The lemon will help to prevent the apple cubes from going brown).
Add the almond paste and black pepper into the bowl. Add the optional fresh chopped herbs if you are using them. Mix well so that the celery and apple pieces are coated in the almond paste, then cover and refrigerate for 1 hour. Serve, garnished with a few toasted sliced almonds sprinkled over the top and some chopped celery leaves.
Plant-based food for health and nutrition
If you have enjoyed this recipe, you can find more plant-based recipes on our blog page – use the search box or click on the category “food recipe”. You can also try a plant-based diet to explore for yourself how this way of eating contributes to good health – read more on our food page. All food (or juices) are included in your retreat.
Breathe easy this summer!
About the author
- Lisa is one of the founders of La Crisalida Retreats. She is an Epidemiologist, therapeutic hatha and yin yoga teacher and also teaches mindfulness meditation. Lisa has studied NLP and hypnosis, as well as nutrition (she designs the menus).
