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.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
Let tolerance guide the portion
Fiber, portion size and ingredients land differently for everyone. Increase unfamiliar foods gradually and notice comfort.
Track: comfort + portion
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 10-minute game plan
Gather everything first, then tap ingredients and steps as you go.
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
One clear step at a time
0 of 4 steps complete
Next: In a large bowl
- 01
In a large bowl
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.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
If using canned lentils
If using canned lentils, rinse them thoroughly under cold running water. This reduces excess sodium and washes away naturally occurring starches that can contribute to bloating.
For meal prep
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.
High-fiber meals are incredible for gut…
High-fiber meals are incredible for gut health and regular digestion, but if your body isn't used to 25g of fiber in one sitting, start by eating half a portion and pairing it with a simple protein like hard-boiled eggs or baked tofu.
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.