Mood-Boosting Salad With 3 Dressing Options

Last Updated on April 1, 2026 by Sarah Leadon

This mood‑boosting salad is crisp, colorful, and full of fresh flavors that wake up your taste buds. The mix of romaine, apples, kiwi, and tomatoes gives you a nice balance of sweetness, tartness, and crunch, and it comes together in just a few minutes.

Some days I want something fresh that wakes me up a little without being heavy. This salad is bright, crunchy, and simple, and the mix of apples, kiwi, and tomatoes gives it the perfect balance of texture and flavor.

What Makes This Salad Mood-Boosting

This salad brings together ingredients that support your mood. Apples contain polyphenols, which are antioxidants. Research suggests that diets rich inpolyphenols may protect the brain from oxidative stress. They also support emotional well‑being.

Tomatoes contain antioxidants like lycopene, which help protect cells from stress and support overall wellness.

Romaine lettuce is a leafy green packed with nutrients that support brain health and the gut–brain connection. Lettuce contains natural compounds like lactucin and lactucopicrin, which have been studied for their potential to support sleep.

Kiwi is naturally rich in vitamin C, and research shows that eating two kiwis a day can significantly improve vitamin C levels and support overall well‑being. In one study, participants who added kiwi to their daily routine reported better mood, increased vitality, and reduced fatigue compared to those taking vitamin C supplements.

How Can I Make This Salad More Filling

This salad is light and refreshing on its own, but you can easily turn it into a more satisfying meal with a few simple add‑ins.

Nuts & Seeds: If you want to add more texture to your salad, add a handful of nuts or seeds for extra crunch. Almonds, chia seeds, cashews, walnuts, pumpkin seeds, or sunflower seeds contain healthy fats and pair well with the fruit’s sweetness.

Chickpeas & Grains: For plant‑based protein and fiber, toss in cooked chickpeas, quinoa, farro, or brown rice. These additions make the salad heartier while keeping it healthy and easy to digest.

Protein: Add grilled chicken, baked salmon, shrimp, or sliced turkey to your salad. They blend well with the salad’s bright flavors and help turn it into a full meal.

Tips For Making This Mood-Boosting Salad

• Slice the fruit right before serving. Apples and kiwis taste better when you cut them right before you eat the salad. If you need to prep the salad ahead of time, toss the apple slices in a bit of lemon juice to keep them from turning brown.
• Add a pinch of salt. A tiny sprinkle over the fruit brings out the natural sweetness of the fruit.
• Layer the salad, don’t dump. Start with the romaine, then add the tomatoes, apples, and kiwi on top. This keeps everything from getting soggy and makes the salad look prettier.
• Dress the salad lightly at first. Add a small amount of dressing, toss the salad, then add more dressing if needed. This keeps the salad crisp instead of weighed down.
• Add something creamy for more contrast. A few slices of avocado or a spoonful of goat cheese can soften the sharper flavors without overpowering the fruit.

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Mood-Boosting Salad With 3 Dressing Options

Recipe by Sarah Leadon

0.0 from 0 votes

Course: Sides, LunchDifficulty: Easy

Servings: 4

1/2x 1x 2x

4

servings

Prep time

5

minutes

Cooking time

0

minutes

Calories

166

kcal

Total time

5

minutes

This mood-boosting salad is bright and refreshing. Made with crisp romaine lettuce, juicy tomatoes, sweet apples, and fresh kiwi slices. With 3 dressing options, this salad is light, energizing, and full of ingredients that support overall well‑being.

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Ingredients

• Salad:

• 4 cups Romaine Lettuce, chopped

• 2 tomatoes, cut into wedges

• 2 kiwis, peeled, sliced

• 2 apples, cored, sliced

• Dressing:
• Honey Mustard:

• 4 tablespoons olive oil

• 2 tablespoons apple cider vinegar

• 3 tablespoons Dijon mustard

• 3 tablespoons honey

• 1 garlic clove, minced

• 1 shallot, minced

• 1/4 teaspoon kosher salt

• 1/8 teaspoon black pepper

• Balsamic Vinaigrette:

• ¼ cup extra virgin olive oil

• 3 tablespoons balsamic vinegar

• 3 tablespoons pure maple syrup

• 1 teaspoon Italian seasoning

• 2 cloves garlic, minced

• 1 shallot, minced

• 1 teaspoon Dijon mustard

• 1/4 teaspoon kosher salt

• 1/8 teaspoon black pepper

• Citrus Dressing:

• 3/4 cup extra virgin olive oil

• Zest of 1 orange

• Juice 1 large orange

• Zest of 1 lemon

• Juice of 1 lemon

• 3 tablespoons maple syrup

• 1 teaspoon Dijon mustard

• 1/2 teaspoon kosher salt

• 1/4 teaspoon black pepper

• 2 cloves garlic, minced

• 1 shallot, minced

Directions

• Arrange the salad ingredients in 4 individual salad bowls or a large serving bowl.
• To make the dressing, place the ingredients in a mason jar, cover it, and shake until emulsified. You can also whisk the ingredients in a small mixing bowl and mix until combined.
• Pour the dressing over the salad. Toss and serve.

Notes

• The nutritional info below only includes the salad itself; it does not include the dressing.

Nutrition Facts

• Total number of serves: 4
• Calories: 113kcal
• Fat: 1g
• Saturated Fat: 0g
• Cholesterol: 0mg
• Sodium: 4mg
• Potassium: 216mg
• Carbohydrates: 2g
• Fiber: 6g
• Sugar: 20g
• Protein: 3g
• Calcium: 69mg
• Iron: 1mg
• Vitamin D: 0mg

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