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Arugula Salad with Kiwi, Strawberries and Pecans from the AICR
The American Institute for Cancer Research is dedicated to providing the public with evidence-based information to help them make the right lifestyle choices to lower their risk of developing many types of cancer. One way they do this is presenting tips on diet and nutrition by way of weekly dishes.
This week's dish is an arugula salad with kiwi, strawberries and pecans.
The AICR writes:
Combining arugula with kiwifruit (kiwi for short), strawberries and pecans makes an exceptionally colorful, flavorful and healthy salad that is sure to delight.
Arugula, an increasingly popular salad green from the Brassica family (think mustard greens, kale, cabbage, cauliflower) has a peppery, mustard-like flavor. Although arugula originated in the Mediterranean region, it is now grown in most parts of the world and is found in supermarkets and farmers’ markets. Arugula is sold either loose with smaller leaves that have a milder flavor or banded in bunches with larger leaves that have a slightly more bitter flavor. Being rich in iron, potassium and vitamins A, C, K and folate, this dark leafy green adds nutritional punch to salads.
Kiwi and strawberries add contrasting yet complementary sweet flavors to the arugula and are excellent sources of vitamin C. Sliced kiwi with its delicate starburst pattern adds a unique aesthetic appeal to this salad in addition to succulent flavor. Most people associate kiwi with New Zealand, but it actually originated in China and was known as Chinese gooseberry. Today, China, Italy, New Zealand and Chile produce large quantities of kiwi, but over 90 percent of the U.S. crop comes from California.
When buying kiwi look for those that are unblemished and firm and yield slightly when pressed. If too soft, then the flavor is beyond its peak. Kiwi size is unrelated to flavor. Firm kiwis will ripen at room temperature and ripe kiwis can be stored in the refrigerator to prevent them from becoming over ripe.
The salad dressing features orange and lime juices, zest of an orange, honey, olive oil, fresh cilantro and paprika, making it light and refreshing. Allow the dressing to stand before serving so the unique flavors mingle into an aromatic delight. Topping the salad with toasted pecans adds another delicious layer of crunch, color and fiber, protein and vitamin E. Serve this salad with grilled chicken and corn on the cob for a satisfying summer meal.
Arugula Salad with Kiwi, Strawberries and Pecans
- ½ cup orange juice
- 2 Tbsp. honey
- 1 Tbsp. fresh lime juice (lemon may be substituted)
- ¼ tsp. paprika
- 2 Tbsp. extra virgin olive oil
- Zest of one large orange
- 1 Tbsp. finely chopped cilantro
- Salt and freshly ground black pepper
- 4 cups baby or regular arugula
- 4 green onions, sliced thin, including green stems
- 4 kiwi, peeled and thinly sliced
- 2 cups fresh halved strawberries
- 1/3 cup coarsely chopped, toasted pecans
In small mixing bowl whisk together orange juice, honey, lime juice and paprika. When well combined slowly add oil and continue whisking until mixture is smooth. Stir in zest and cilantro. Season to taste with salt and pepper. Set aside and allow dressing to stand for a minimum of 10 minutes for flavors to mingle.
On large serving platter or in large salad bowl spread arugula and sprinkle with green onions. Arrange kiwi and strawberries slices on top. Just before serving drizzle salad with dressing and garnish with pecans.
Makes 6 servings.
Per serving: 169 calories, 9 g total fat (1 g saturated fat), 22 g carbohydrate, 2 g protein, 4 g dietary fiber, 8 mg sodium.