🥗 Arugula and Almond Salad With Dried Cranberries 🥗
Description:
Arugula and Almond Salad with Dried Cranberries is a delightful and refreshing salad that combines the peppery bite of arugula with the nutty crunch of almonds and the sweet tang of dried cranberries. This salad is a perfect blend of flavors and textures, making it a popular choice for a healthy and delicious meal.
History:
The exact origin of this specific salad is not well-documented, but its components have been enjoyed in various cuisines for centuries. Arugula, a peppery green, has been consumed in the Mediterranean region for generations. Almonds have a long history of being used in both sweet and savory dishes, with their culinary roots traced back to the Middle East. Dried cranberries are a more recent addition, but they have become a popular ingredient in salads due to their sweet and tart flavor.
Components:
- Arugula: A leafy green with a peppery and slightly bitter flavor.
- Almonds: Slivered or chopped, providing a nutty crunch.
- Dried Cranberries: Sweet and tangy, adding a burst of flavor.
- Olive Oil: For the salad dressing.
- Balsamic Vinegar: Adds acidity and depth to the dressing.
- Salt and Pepper: For seasoning.
Steps to Prepare:
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Wash the Arugula: Rinse the arugula under cold water and pat it dry with paper towels or a clean kitchen towel.
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Toast the Almonds: In a dry skillet over medium heat, toast the slivered or chopped almonds until they turn golden and become fragrant. Be sure to keep an eye on them as they can burn quickly.
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Prepare the Dressing: In a small bowl, whisk together olive oil, balsamic vinegar, a pinch of salt, and some freshly ground black pepper. Adjust the seasonings to taste.
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Combine the Ingredients: In a large salad bowl, toss the washed and dried arugula with the toasted almonds and dried cranberries.
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Dress the Salad: Drizzle the dressing over the salad and toss everything together, ensuring the ingredients are evenly coated.
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Serve: Plate the salad and serve immediately as a side dish or as a light and refreshing main course.
Preparation Time:
The time required to prepare this salad depends on your efficiency in the kitchen. On average, it should take approximately 15-20 minutes to prepare all the components and assemble the salad.
Enjoy your Arugula and Almond Salad with Dried Cranberries! 🥗😋
Certainly, here’s some nutrition and health information for the Arugula and Almond Salad with Dried Cranberries:
Nutrition Facts (Approximate values for a single serving):
- Calories: 200-250 kcal
- Protein: 5-7g
- Carbohydrates: 15-20g
- Dietary Fiber: 3-5g
- Sugars: 7-10g
- Fat: 14-18g
- Saturated Fat: 1-2g
- Cholesterol: 0mg
- Sodium: 100-200mg
- Vitamin A: 25-30% of the Daily Value (DV)
- Vitamin C: 20-30% DV
- Calcium: 10-15% DV
- Iron: 8-10% DV
Health Information:
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Arugula: This leafy green is a good source of vitamins A and C, and it’s rich in phytonutrients. It’s also low in calories and a good choice for those looking to increase their vegetable intake.
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Almonds: Almonds are a healthy source of monounsaturated fats, which can be beneficial for heart health. They are also a good source of protein, fiber, and various essential vitamins and minerals.
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Dried Cranberries: Dried cranberries provide vitamin C and fiber. However, they are often sweetened, so be mindful of added sugars. Opt for unsweetened or low-sugar versions if you’re concerned about sugar intake.
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Olive Oil: The olive oil in the dressing contains heart-healthy monounsaturated fats and antioxidants. It can be beneficial when used in moderation.
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Balsamic Vinegar: Balsamic vinegar is low in calories and can add flavor to your salad. Some studies suggest it may have potential health benefits, including helping with digestion.
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Health Benefits: This salad is rich in antioxidants, vitamins, and healthy fats. It’s low in saturated fats and cholesterol, making it a heart-healthy option. The combination of arugula, almonds, and cranberries offers a variety of nutrients that can support overall health.
Please note that the specific nutritional content may vary based on the portion size and the ingredients used in your preparation. Adjusting the salad dressing can also impact the nutritional values, so be mindful of the quantity used.
