Looking for a healthy and energizing lunch option? Consider trying this fruit and nut arugula salad instead. It’s easy to make, bursting with flavor, and packed with nutrients. Plus, it’s a great choice during the summer when fresh fruits are abundant and you want something light yet filling.
Why Arugula?
Arugula, a leafy green vegetable related to broccoli, kale, and cabbage, adds a spicy kick to any salad. It’s loaded with nutrients like folate, vitamin K, and vitamin C, which can help protect against cancer, lower blood pressure, and strengthen bones.
The Benefits of Fruits
Fruits are not only delicious but also incredibly nutritious and high in fiber. Adding blueberries, strawberries, peaches, or nectarines to your salad can boost your intake of vitamin C, potassium, and phytochemicals, which help support a strong immune system, fight infections, and reduce inflammation.
Nuts for Protein and Healthy Fats
Nuts are a great source of protein, good fats, and minerals. Almonds or walnuts are perfect for adding a satisfying crunch to this salad. Almonds are known to lower cholesterol, boost brain function, and promote skin health, while walnuts’ omega-3 fatty acids have been shown to benefit cardiovascular health, mood, and brain function.
Cheese for Creaminess and Saltiness
While cheese is not necessary, adding feta or parmesan can enhance the salad’s creamy and salty flavor. Feta cheese is a tangy and creamy option made from sheep or goat’s milk, which contains probiotics that aid digestion and immunity. Parmesan cheese has a nutty flavor and is high in protei
n and calcium, which can improve nutrient absorption.
A Simple but Delicious Dressing
The salad’s dressing is simple yet delicious, made with olive oil, balsamic vinegar, honey, salt, and pepper. Olive oil is a healthy fat that can reduce the risk of cardiovascular disease, stroke, and diabetes. Balsamic vinegar is a fermented substance with numerous health benefits, including regulating blood sugar, promoting weight loss, and improving skin health. Honey, a natural sweetener, has antibacterial, antifungal, and antiviral properties.
To make the salad, combine all the ingredients in a large bowl and toss with the dressing. Serve immediately or refrigerate for later. This salad can be a light meal on its own or a delicious complement to grilled meats and fish. Give it a try today and savor the taste of summer fruits and almonds in every bite.
Dessert and Drink Suggestions
To complete your lunch, you can pair your fruit and nut arugula salad with a dessert and a drink that match the flavors and colors of your salad. Here are two recipes that we recommend:
- Matcha Green Tea Ice Cream: This ice cream is creamy, smooth, and has a subtle green tea flavor that goes well with the spicy arugula and the sweet fruits. Plus, it’s easy to make at home with just a few ingredients. You can find the recipe here: Matcha Green Tea Ice Cream Recipe – MrsCookBook
- Strawberry Lemonade with Whole Slices of Fruit: This lemonade is tangy, sweet, and refreshing. It’s loaded with fresh strawberries that add a burst of flavor and color. It’s also simple to make with just water, sugar, lemon juice, and strawberries. You can find the recipe here: Strawberry Lemonade with Whole Slices of Fruit Recipe – MrsCookBook
Steps
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1
Done
5 min
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Preparing the Salad:Begin by thoroughly washing the baby arugula. If using full-grown arugula, trim any tough stems and tear the leaves into bite-sized pieces. In a large salad bowl, combine the arugula, sliced almonds, dried cranberries, and shaved parmesan. Toss gently to distribute the ingredients evenly. |
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2
Done
2 min
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Preparing the DressingIn a small bowl, whisk together the olive oil, balsamic vinegar, honey, a pinch of salt, and a dash of pepper. Whisk until the dressing is well combined and slightly emulsified. |
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3
Done
1 min
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Dressing the Salad:Just before serving, drizzle the desired amount of dressing over the salad. Remember, you can always add more dressing later if needed, but it's best to start with a light drizzle to avoid overdressing. Use salad tongs or two large forks to gently toss the salad, ensuring that all the ingredients are coated with the dressing. |
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4
Done
2 min
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Optional Additions:If you're incorporating fresh fruits, wash and prepare them. Slice peaches and nectarines, and rinse blueberries and strawberries. Gently fold them into the salad for a burst of summer flavor. For an extra crunch, sprinkle chopped walnuts over the salad just before serving. |
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5
Done
1 min
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Serving the Salad:Divide the dressed arugula salad among four plates, ensuring each plate gets a balanced mixture of ingredients. Garnish with extra shaved parmesan, if desired. Serve the salad immediately, while it's fresh and vibrant. |
One Comment Hide Comments
This arugula salad is a delightful blend of peppery arugula, crunchy almonds, and sweet cranberries, creating a perfect harmony of flavors and textures. It’s a refreshing and vibrant dish that’s as visually appealing as it is delicious. A must-try for a light and flavorful meal option!”