Endive Apple and Herb Salad | Nutrition Stripped
Eat Well Feb. 23. 2018

Endive Apple & Herb Salad

Feb. 23. 2018
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped® and the Mindful Nutrition Method™

Endive is cool — we’ll show you how to make a crowd-pleasing endive and apple salad with it.

If you haven’t used endive before, say hello to this delicate leafy bundle in the chicory family. It’s the star of this simple salad and it’s a nice change from routine — if you’re like me, you don’t buy endive on every grocery run! Endive is typically more expensive than most lettuce at the grocery store, but it’s worth it for the right recipe. Here, its delicate, crisp leaves offer a nice little crunch alongside sweet apple slices for a light, refreshing salad. This endive and apple salad is a simple, light, and is beautiful enough to make for your friends the next time you have them over.

Endive delivers a nutritious punch too. It’s full of fiber, and it’s rich vitamin C, vitamin K, vitamin E, folate, beta-carotene, riboflavin, iron, magnesium, calcium, and potassium. Add that to apples, which are incredibly digestive-friendly and packed with their own gang of vitamins and minerals like vitamin C, B vitamins, calcium, potassium and phosphorous and you have a winning combo.

In this recipe, you’ll see that I use a very simple lemon and olive oil dressing on the salad. I’ve found that it’s all you need — the endive and apple really shine that way. If you’re looking for another variation, try the Zesty Lemon Shallot Dressing!

If you try this endive and apple salad, I want to hear about it! Leave a comment below, and don’t forget to tag a picture #nutritionstripped to show how you live and try these recipes on Instagram. I’d love to see what you come up with and how you enjoy this simple salad.


Vitamins & Minerals:

Endives are rich in vitamin C, vitamin K, vitamin E, folate, beta-carotene, riboflavin, iron, magnesium, calcium, and potassium.

Additionally, apples pile on the vitamins and minerals too; think vitamin C, B-complex vitamins (riboflavin, thiamin, and vitamin B-6), calcium, potassium and phosphorous.


Apples are digestive-friendly fruits, thanks to their unique fiber content. They contain both insoluble and soluble fiber, which are great for improving digestion and keeping us regular. Apples have been studied and associated with improving cognitive function, reducing the risk of heart disease, diabetes, reducing cholesterol, managing weight, bone health, and digestive health.

One of the biggest health benefits of apples relates to digestion, it’s a natural coincidence that raw apple cider vinegar also is great for our digestion. From a culinary perspective, apples are great to add to dishes for added crunch, moisture, texture, crisp bite, and a hint of sweetness without being overpowering.

When purchasing, apples are one of those whole foods that I highly recommend you getting organic since you’re eating the skin on them as well.

Antioxidants and Phytonutrients:

Apples are also rich in polyphenols, the powerful antioxidants that help protect the body from damage caused by free radicals. Combined with these antioxidants, the phytonutrients found in apples can help lower your risk of developing heart disease and certain types of cancer.

Optimizer Option:

Mix in your favorite nuts like sliced almonds or walnuts or a nice addition to protein and healthy fats to this light blend.

The Recipe

Serves 2-4



3 Endive with the leaves separated

1 apple, julienned or sliced thinly — I used Opal Apples

1 teaspoon lemon zest

2 tablespoons olive oil

2 tablespoons apple cider vinegar

Sea salt and black pepper, to taste

1/4 cup chopped fresh parsley

2 tablespoons chopped fresh tarragon

1 shallot, thinly sliced

Optional garnishes: pine nuts, pistachios, or hemp seeds


Step 1

Combine endive leaves and sliced apple into a bowl or directly on to a serving plate. In a small bowl, combine the olive oil, apple cider vinegar, sea salt, black pepper, herbs, shallot, and lemon zest. Whisk to combine.

Step 2

Pour the dressing on top using a spoon and serve immediately. Garnish with optional toppings such as pine nuts, pistachios, or hemp seeds.

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