Friday, October 2, 2009

Arugula Salad with Toasted Walnuts and Orange Segments

Impress your friends with this simple easy yet gorgeous restaurant looking salad! Super healthy, super tasty with a nice citrus flavor to prepare your palate for whatever is coming later! :)

Ingredients (Makes 2 servings):
1. 4 cups fresh arugula
2. 1 large orange
3. ½ medium red onion, thinly sliced
4. 4 tablespoons roasted walnut pieces
5. Juice from 1 large orange
6. 3 parts olive oil to orange juice
7. Pinch of pepper and salt

1. Wash and spin dry arugula using a salad spinner.
2. Lay arugula evenly on 2 plates.
3. Using a sharp knife, make orange segments.
  • First, cut off the top and bottom of the orange
  • Then, placing the orange upright, slice of the skin of the orange according to the curvature of the orange. Slice of just enough to expose the flesh
  • Holding the orange in your palm, side down towards your palm, slice segments out by cutting into the orange along the fiber dividers 
4. Place segments evenly on top of the arugula on both plates.
5. Place sliced red onions evely on top on both plates.
6. Next prepare the salad dressing.
7. Squeeze the remaining orange to extract it's juices into a mixing bowl.
8. Add 3 parts olive oil, salt and pepper and whisk to mix well.
9. Just before serving, pour dressing over salad and top with roasted walnut pieces.

If you cannot find arugula in your local supermarket (this is especially so in Asia), feel free to switch it up with fresh baby spinach. Add one more small pinch of pepper in your salad dressing.

Nutritional value of this recipe
The calorie count of this salad may seem high (500) but extra virgin olive oil is good for you when eaten raw. It contains essential fatty acids that are necessary to dissolve and digest fat soluble vitamins such as A. This recipe is also extremely high in Vitamin C (109%*), Vitamin A (24%*), calcium (12%), protein (6g) and dietary fiber (5g).

* based on a 2,000 calories per day diet

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