Lentil, Walnut and Apple Salad
A crisp, hearty plant-based salad packed with high-fiber lentils and sweet apples. Tossed in a tangy mustard dressing with crunchy walnuts and hemp hearts for sustained energy.
Prep
10 min
Cook
0 min
Total
10 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
For meal prep, store the dressed lentil and apple mixture in an airtight container, keeping the mixed greens in a separate bag or layered on top to keep them crisp.
Do these three things first
- 1Prep oz walnuts (chopped), crisp apple (diced), stalks celery (chopped)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 4 steps complete
Next: Whisk together the olive oil
- 01
Whisk together the olive oil
In a large bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, sea salt, and black pepper to create a simple, tangy dressing.
Tap card to mark done - 02
Add the cooked green lentils
Add the cooked green lentils, diced apple, chopped celery, walnuts, and hemp hearts to the bowl. Toss well to ensure all the ingredients are evenly coated in the dressing.
Tap card to mark done - 03
Add the mixed greens and gently toss…
Add the mixed greens and gently toss once more just before serving so the delicate leaves do not wilt.
Tap card to mark done - 04
Divide the salad between two bowls
Divide the salad between two bowls. If saving one for later, wait to mix the greens in until right before you eat.
Look for: right before you eat
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download