Balsamic Chicken and Apple Harvest Salad

This Balsamic Chicken and Apple Harvest Salad is part of a series of recipes exclusively developed for NOVOS, following the principles of the NOVOS Longevity Diet. While many recipes focus on specific dietary trends—like paleo, keto, or low-carb—the NOVOS Longevity Diet is designed to promote long-term health and well-being. This salad combines lean, high-quality protein from organic chicken breast with nutrient-dense greens, apples, and heart-healthy avocado.

This recipe was developed by Van Nguyen, a former pastry chef at the legendary French Laundry.

Why These Ingredients Work for Longevity

Organic, Pasture-Raised Chicken Breast

Why it’s beneficial for longevity: Chicken breast is an excellent source of lean protein, providing essential amino acids for muscle maintenance and repair. When pasture-raised, it also offers higher levels of omega-3 fatty acids, which reduce inflammation and support heart health.

Arugula

Why it’s beneficial for longevity: Arugula is a nutrient-dense leafy green packed with vitamins A, C, and K. It contains sulforaphane, a compound that has been shown to activate longevity genes and support cellular detoxification.

Apple

Why it’s beneficial for longevity: Apples are rich in fiber and polyphenols, which promote gut health and help regulate blood sugar. The antioxidants in apples, such as quercetin, protect cells from oxidative stress and support immune health.

Baby Tomatoes

Why they’re beneficial for longevity: Tomatoes are a rich source of lycopene, an antioxidant known to support heart health and reduce inflammation. They also contain vitamin C and potassium, both essential for overall health and vitality.

Avocado

Why it’s beneficial for longevity: Avocado provides heart-healthy monounsaturated fats, which support brain health and reduce inflammation. It’s also high in fiber and contains vitamins E and C, which contribute to healthy skin and immune function.

Toasted Pumpkin Seeds

Why they’re beneficial for longevity: Pumpkin seeds are packed with magnesium, zinc, and omega-3 fatty acids, all supporting heart health and immune function. They also provide antioxidants that help fight oxidative damage.

Sugar-Free Dried Cranberries

Why they’re beneficial for longevity: Cranberries are rich in antioxidants like anthocyanins, which support cardiovascular health and reduce inflammation. Choosing sugar-free varieties ensures you get the benefits without the negative impact of added sugars.

Balsamic Vinaigrette

Why it’s beneficial for longevity: Balsamic vinegar contains polyphenols, which support heart health and have anti-inflammatory properties. Paired with olive oil, which is rich in monounsaturated fats and antioxidants, this vinaigrette enhances nutrient absorption and promotes cardiovascular wellness.

Balsamic Chicken and Apple Harvest Salad

Serving: 2

Prep time: 10 min

Cooking time: 20 min

INGREDIENTS:

Baked Chicken:

• 2 pieces organic, pasture-raised chicken breast
• Garlic powder
• Onion powder
• Smoked paprika powder 

Harvest Salad:

• 6 cups arugula
• 1 Honeycrisp or Gala apple, thinly sliced
• 1 ½ cups baby tomatoes, halved
• 1 whole avocado, sliced or cubed
• ⅓ cup toasted pumpkin seeds
• ⅓ cup sugar-free dried cranberries

Balsamic Vinaigrette:

• ¼ cup balsamic vinegar
• ¼ cup good-quality olive oil
• 1 tablespoon Dijon mustard
• 1 tablespoon minced shallot (optional)
• 1 tablespoon honey (optional)

PREPARATION:

1. Preheat the oven to 400°F.
2. In a small glass jar with a lid, combine the balsamic vinegar, olive oil, Dijon mustard, minced shallot (if using), and honey (if using). Seal tightly and shake until the ingredients are well combined. Set aside.
3. Rinse the chicken breasts under cold water and pat dry with a paper towel. Season both sides with garlic powder, onion powder, smoked paprika, salt, and pepper. Ensure the chicken is at room temperature before cooking for even doneness.
4. Heat 2 tablespoons of olive oil in an oven-safe sauté pan over medium heat. Add the seasoned chicken breasts and sear for 3-4 minutes on each side until golden brown. If your pan is not oven-safe, transfer the chicken to a baking sheet lined with aluminum foil. 
5. Bake in the oven for 20-25 minutes or until the internal temperature reaches 165°F.
6. About 5 minutes before the chicken is done, brush 2 tablespoons of the balsamic vinaigrette over each breast for extra flavor. Return to the oven to finish cooking.
7. While the chicken is baking, slice the apple into thin wedges and cut the baby tomatoes in half. Set aside. In a large mixing bowl, combine the arugula, apple slices, halved tomatoes, and dried cranberries. Drizzle with the remaining balsamic vinaigrette and toss gently to coat.
8. Once the chicken is cooked, rest for 5 minutes before slicing. To plate, add a generous amount of the salad to each bowl. Top with sliced avocado and chicken breast. Sprinkle with toasted pumpkin seeds and garnish with microgreens or fresh herbs if desired.

Check out our full collection of recipes designed to support your longevity goals. For a more comprehensive approach, download the NOVOS Life app to gain insights into your lifestyle, Biological Age and receive personalized guidance.