Chicory, Apple and Soft Goat's Cheese Salad
Crunchy, fresh and gut-friendly: prebiotic fibre, natural probiotics and virtually no lactose to nourish your gut.
Ingredients
- 300 g chicory (about 2 medium heads)
- 1 apple (preferably Granny Smith or Gala, approx. 150 g)
- 80 g fresh soft goat's cheese (log or tub)
- 30 g walnut halves (about a small handful)
- 1 tablespoon fresh lemon juice
- 2 tablespoons walnut oil (or extra virgin olive oil)
- 1 tablespoon apple cider vinegar
- 1 teaspoon mild honey (optional, to balance the bitterness)
- 1 small pinch of fine salt
- Freshly ground black pepper, to taste
- A few fresh flat-leaf parsley leaves (optional, for freshness)
Instructions
Preparation Steps
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Prepare the chicory: Rinse the chicory heads under cold running water, then gently pat dry with a clean tea towel. Remove the outer leaves if they look damaged. Trim the bitter base (about 1 cm) and slice the chicory into thin rounds or lengthways into strips. Set a few whole leaves aside for presentation if you like.
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Prepare the apple: Wash the apple thoroughly. You can leave the skin on to maximise the fibre and polyphenol content. Halve the apple, remove the core and pips, then slice it thinly or cut it into small dice. Immediately toss with the fresh lemon juice and mix well — this prevents oxidation (browning) while adding a pleasant tangy note.
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Make the gut-friendly dressing: In a small bowl, combine the apple cider vinegar, walnut oil, honey (if using), salt and pepper. Whisk vigorously with a fork or small whisk for about 30 seconds until the dressing is smooth and slightly emulsified. Apple cider vinegar is a particularly good choice here: it supports digestion and helps balance the natural bitterness of chicory.
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Assemble the salad: In a large salad bowl, combine the chicory strips and apple pieces. Pour over the dressing and toss gently to coat all the ingredients without breaking up the chicory leaves. Taste and adjust the seasoning as needed.
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Add the goat's cheese and walnuts: Crumble the fresh goat's cheese by hand directly over the salad in irregular pieces for a generous, rustic finish. Scatter over the roughly broken walnut halves — you can crush them lightly between your palms. The walnuts add a satisfying crunch, anti-inflammatory omega-3 fatty acids and extra fibre.
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Finish and serve: Scatter over a little freshly chopped flat-leaf parsley for freshness and colour, if using. Serve immediately after assembling to keep the vegetables at their crunchiest and to preserve as many of the fibre and vitamins as possible. If preparing ahead, keep the dressing and cheese separate and toss everything together just before serving.
💡 Gut-Friendly Tips & Adaptations
Low-FODMAP protocol / IBS: If you are in a strict low-FODMAP elimination phase, limit the apple to half a fruit per serving (approx. 75 g) to reduce fructose intake, which can be poorly tolerated in larger amounts. You can replace it with grated carrot or cucumber slices to keep the crunch and fibre content within Monash-recommended thresholds.
Lactose intolerance: Fresh goat's cheese is naturally low in lactose thanks to the lactic fermentation process and is generally well tolerated. If you do experience sensitivity, swap it for a mature sheep's milk cheese (even lower in lactose) or firm tofu for a vegan-friendly version.
Sensitivity to FODMAPs in nuts: If walnuts cause you discomfort, opt for pumpkin seeds or sunflower seeds instead — both are well tolerated and rich in minerals.
Storage: Chicory oxidises slowly, but cut apple browns quickly. For the best flavour and nutritional experience, enjoy this salad within 2 hours of preparation.