Cured Ham, Pear and Walnut Salad
🥗 Cured Ham, Pear & Walnut Salad
This salad is a celebration of sweet and savory contrast—with salty ribbons of cured ham, juicy pear slices, creamy blue cheese, and crunchy toasted walnuts, all nestled on a peppery bed of arugula. It’s the kind of dish that feels indulgent, yet every element offers something nutritionally meaningful. The combination of protein, healthy fats, and a touch of fruit sugar supports satiety, energy balance, and digestion—making it a perfect fit for primal eating with a low-carb-conscious twist. Whether enjoyed as a lunch, light dinner, or starter, this is a recipe that satisfies both the body and the palate.
🌿 Rocket (Arugula)
Arugula adds a peppery zing and is rich in glucosinolates, compounds known to help with liver detoxification and cellular protection. It’s also packed with vitamin K, folate, and antioxidants, making it a nutrient-dense green that goes beyond just a salad base.
🍐 Pear
While pears are higher in carbs than other fruits, using just one ripe pear provides natural sweetness, fiber, and antioxidants like vitamin C and quercetin, which support immune health and reduce oxidative stress. When balanced with fats and proteins, its glycemic impact is modest in this salad.
🧀 Blue Cheese
Rich, tangy, and full of umami, blue cheese is a source of conjugated linoleic acid (CLA), a type of fat that may support metabolic health. It also provides calcium, vitamin K2, and beneficial molds that may support the microbiome in small amounts.
🍖 Cured Ham
Cured ham offers complete protein, iron, and zinc, supporting muscle function and immunity. When sourced well (look for minimal processing and nitrates), it aligns well with primal principles of eating traditionally cured, whole foods.
🌰 Walnuts
Walnuts are a standout for omega-3 fatty acids, particularly ALA, which helps manage inflammation and supports brain function. They also contain magnesium, vitamin E, and fiber, adding texture and nutrition to each bite.
🫒 Olive Oil (Dressing)
This heart-healthy oil is a foundation of primal eating, rich in monounsaturated fats and polyphenols like oleocanthal, which has natural anti-inflammatory effects and supports vascular health.
🍋 Lemon Juice (Dressing)
Lemon juice adds acidity and brightness while offering a small dose of vitamin C. It can also enhance mineral absorption from other salad components and supports gentle alkalization in the body.
🍁 Maple Syrup (Dressing)
A touch of maple syrup brings balance to the salty and pungent notes of this salad. While it’s a natural sweetener and higher in carbs, used sparingly it can be worked into primal-style eating as an occasional indulgence—especially when paired with fats and fiber to blunt its blood sugar impact.
🧂 Sea Salt & Black Pepper
Beyond flavor, sea salt offers trace minerals like magnesium and potassium, while black pepper contains piperine, which enhances the bioavailability of nutrients like curcumin and other antioxidants.
This salad walks the line between rustic and refined, sweet and savory, indulgent and nourishing—perfect for anyone following a primal template with an eye on balance and bold flavor.
Need less carbs or dairy free options? Here are a few low-carb or dairy-free swaps you can make for the Cured Ham, Pear & Walnut Salad—keeping it primal, nutrient-dense, and still delicious:
🧀 Swap Blue Cheese (for Dairy-Free or Lower-Carb Options)
If you're avoiding cheese or just cutting back on dairy:
Avocado cubes – Creamy, rich in monounsaturated fats, potassium, and fiber. A totally primal-friendly sub that keeps the satiety high.
Olives – Briny and full of healthy fats, they bring that salty punch without dairy.
Dairy-free nut cheese – If you like to experiment, cashew or almond-based cheeses can offer a creamy texture and mild tang.
🍐 Swap Pear (for Lower-Sugar Options)
To reduce the carb/sugar load from fruit:
Berries (like raspberries or blackberries) – Lower in sugar, rich in antioxidants, and still offer that juicy sweetness.
Cucumber ribbons – For crunch and freshness with near-zero carbs.
Fennel slices – Slightly sweet with a licorice edge and gut-friendly fiber.
Or just use half a pear—enough to keep the flavor contrast but cut the sugar down.
🍁 Swap Maple Syrup (for Keto/Primal Alternatives)
If you're going stricter on carbs:
Keto honey or keto maple syrup – Made with monk fruit or erythritol.
Just skip it – The lemon and mustard combo may be enough with the natural flavors from the pear or sub-fruit.
Crushed berries – A small spoonful of mashed strawberries or raspberries in the dressing can mimic that subtle fruit sweetness naturally.