Healthy Arugula Spring Salad

Healthy Arugula Spring Salad

My wife reminded me the other day that we should eat more bitter greens such as arugula, bitter melon, mustard greens just to name a few. In fact she said we should all eat more bitter vegetables after watching Dr Oz show on TV. According to Dr Oz, bitter greens and bitter-tasting vegetables have a cleansing effects to your body. So I just came from the supermarket and bought some fresh greens. The salad I made today is so easy to assemble that I thought it’s probably not even worth mentioning on the blog. Anyway here is what’s in it.

RadishesMakes a large bowl of salad or 4-6 individual salad portions


Healthy Arugula Spring Salad

1 small bag of arugula
1 small bag of baby spinach
1/2 head of romaine lettuce sliced
2 large carrots
1 cucumber
1 bunch of red radish
1 – 2 Belgian endive
1/2 pint grape tomatoes
1 cup of feta cheese
a few sprigs of parsley
1 red bell pepper (thinly sliced)

Honey Balsamic Vinaigrette

1/2 cup balsamic vinegar
1/2 cup honey
Juice from 1/2 lemon
1 1/25 cup Olive Oil
Little salt

Healthy Arugula Spring SaladHealthy Arugula Spring Salad

When choosing your vegetables make sure they are bright in color. Radishes should be bright red, Belgian endive also known as chicory which is available in red and white. Chose one that has no blemishes and the tips are white. Carrots and cucumbers should be crisp and not soft to the touch.

Wash all vegetables including greens and set a side. Slice radishes into thin slices. Cut 2 radishes in shape of match sticks for decoration. Peel carrots then use peeler to shave off long slices starting from the top of the carrot all the way down. Do the same with the cucumber with the exception of peeling the skin. Cut the bottom part of the endive and gently take off one leave at a time.

Toss the greens, grape tomatoes, feta cheese and radishes together in a bowl with 1/2 cup of balsamic vinaigrette. Place 3 Belgian endive leaves on a plate to a shape of a star. Gently take a handful of greens right in the middle of the plate. Lay one carrot slice on top of a cucumber slice and fold it to a ribbon. Place 3 ribbons each between the Belgian endive by tugging them slightly under the greens. Decoratively place a few drops of balsamic vinaigrette next to the endive and carrot ribbons. Crumble some feta cheese right next to it, finish with a sprig of parsley. Add more feta cheese if you wish. Decorate with sliced bell pepper.

Suggestions: This salad taste great with sautéed caramelized onions and mushrooms.

Arugula Spring Salad

Honey Balsamic Vinaigrette

Pour vinegar, honey and lemon  in a blender. Cover blender and turn on to its lowest speed. I prefer to use a blender with a cover that has an opening, so I can pour the oil while the blender is running   Slowly pour in olive oil. By adding the oil slowly an emulsion will be formed and the vinaigrette becomes creamy. Increase the speed slightly until all oil has been absorbed. If you don’t have that type of cover you just have to lift it carefully and then pour the oil. Season with a little salt.

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