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Healthy You

Sweet & Salty Orange Salad With Olives & Mint

Wednesday, April 10, 2019 2:42 PM

This sweet and salty salad is a perfect option for a healthy, plant-based lunch. Offered by Geeta Maker-Clark, MD, Family Medicine, Integrative Medicine, this recipe is just one of many recipes you can receive at the fourth annual Food as Medicine Symposium, Sunday, May 5, 2019, in Glencoe, IL. 

Featuring a day of cutting edge nutritional medicine from nationally renowned specialists, the symposium is perfect for any person desiring a deeper understanding of how to improve mental well-being and brain health. Experts will cover topics like food allergies, mindful eating, how to eat on a budget and more. Dr. Maker-Clark will be presenting, Nutrition and Emotional Health: What's the Evidence? 

Leading up to her class, we asked Dr. Maker-Clark to provide us with one of her favorite healthy recipes.

"One of the greatest things about traveling is that it gets you out of food ruts. When you’re in a different part of the country or the world, it’s hard to ignore local fare. When an 80-year-old nonna
 puts a strange salad in front of you, what are you going to say — “No?” she says.

"I remember the first time I saw this salad in Italy. My initial reaction was, “oranges with cracked pepper? Really?!” And yet this combination, and another one I saw with oranges and olives, really kicked up an incredible sweet-salty mouth pop that was impossible to ignore.

"Clearly, the combo left an impression because I’ve reprised it here with my own touch, adding almonds and mint. Maybe it was more than an impression; let’s call it inspiration — just the type of culinary experience that primes the pump of creativity."

Yield: Make 4 servings
Prep Time: 
20 minutes
Cook Time: 
Not applicable

Salad:

Ingredients:

  • 4 cups tightly packed baby arugula or mixed greens
  • 2 oranges, peeled and segmented, with the membrane, cut away
  • 12 pitted Kalamata olives, rinsed and sliced
  • 3 tbsp chopped fresh mint
  • 1/4 cup of thinly sliced red onions (optional) 
  • 4 tbsp Orange Pomegranate Vinaigrette (see below)
  • 2 tbsp sliced almonds, toasted
  • Freshly ground black pepper
  • 2 ounces goat cheese, crumbled (optional)

Directions:

  1. Put the arugula, oranges, onions, olives, and mint in a large bowl and toss gently to combine.
  2. Drizzle the vinaigrette over the top and toss again.
  3. Scatter the almonds, a few generous grinds of black pepper, and the goat cheese over the top.

Variations: Substitute toasted walnuts for the almonds. Use a variety of oranges, such as Valencias, blood oranges, or tangerines. 

 

Dressing:

A little song, a little dance . . . this is sweet-and-sour doing a delightful tango on the taste buds, with the intense tartness of the pomegranate molasses magnificently mollified by the orange’s mellow sweetness. This vinaigrette pairs delightfully with just about any salad that happens to sashay its way.

Ingredients: 

  • 1 tsp freshly squeezed orange juice
  • 1 tsp grated lemon zest
  • 2 tbsp freshly squeezed lemon juice
  • 1 tbsp pomegranate molasses
  • 1/2 tsp sea salt
  • 1/2 tsp freshly ground black pepper
  • 1/4 cup extra-virgin olive oil

Directions:

  1. Put the orange juice, lemon zest, lemon juice, pomegranate molasses, salt, and pepper in a small bowl and stir to combine.
  2. Slowly pour in the olive oil, whisking all the while, and continue whisking until smooth.
  3. Transfer to a small container with a fitted lid and shake well.

Tip: You can substitute balsamic vinegar if you don’t have pomegranate molasses. Store in an airtight container in the refrigerator for up to 5 days.


Nutritional Information: (per serving)

Calories: 274
Total Fat: 21 g (4.5 g saturated, 16.5 g monounsaturated)
Carbohydrates: 14 g
Protein: 4.5 g
Fiber: 3 g
Sodium: 422 mg

Tags: recipe,food