This Arugula and Avocado Salad with Smoked Salmon is a delightful and nutritious option for a light meal. The salad combines fresh arugula, which is rich in vitamins A, C, and K, along with iron and calcium. Creamy avocado adds healthy fats and fiber, while the smoked salmon provides a boost of omega-3s, supporting both heart and hair health. This vibrant dish offers a perfect balance of flavors and essential nutrients, making it a fantastic choice for a well-rounded and healthful meal.
Arugula and avocado salads have gained popularity in modern cuisine for their distinctive flavors and health benefits. The use of avocado dates back to the Aztecs in Mexico, while smoked salmon is an age-old tradition in European cuisine, originally used as a method for preserving fish.
Ingredients:
- 2 cups fresh arugula
- 1 avocado, diced
- 100 grams smoked salmon, sliced
- 1/4 cup mixed nuts (walnuts, almonds, pistachios)
- 1 lemon, juiced
- 2 tablespoons olive oil
- Salt and pepper to taste
Preparation:
1. In a large bowl, combine the arugula, avocado, and smoked salmon slices.
2. Add the mixed nuts to the salad and toss gently.
3. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
4. Drizzle the dressing over the salad and toss lightly to coat.
Nutrition Value:
1. 2 cups fresh arugula
- Calories: 10
- Carbohydrates: 1.5 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamins A, C, and K
- Minerals: Contains iron and calcium
- Nutritional Benefit: Arugula is low in calories and rich in essential vitamins and minerals, which support overall health and bone strength.
2. 1 avocado, diced
- Calories: 240
- Carbohydrates: 12 grams
- Protein: 3 grams
- Fat: 22 grams
- Sodium: 10 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamins E, C, and B6
- Minerals: Contains potassium and magnesium
- Nutritional Benefit: Avocado provides healthy monounsaturated fats, fiber, and essential nutrients, promoting heart health and digestion.
3. 100 grams smoked salmon, sliced
- Calories: 117
- Carbohydrates: 0 grams
- Protein: 18 grams
- Fat: 4 grams
- Sodium: 666 milligrams
- Cholesterol: 50 milligrams
- Vitamins: Rich in vitamins B12 and D
- Minerals: High in selenium and iodine
- Nutritional Benefit: Smoked salmon is a great source of omega-3 fatty acids, which support heart health and brain function.
4. 1/4 cup mixed nuts (walnuts, almonds, pistachios)
- Calories: 200
- Carbohydrates: 7 grams
- Protein: 5 grams
- Fat: 18 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin E and B vitamins
- Minerals: Provides magnesium, zinc, and iron
- Nutritional Benefit: Mixed nuts are high in healthy fats, protein, and essential minerals, promoting cardiovascular health and providing sustained energy.
5. 1 lemon, juiced
- Calories: 12
- Carbohydrates: 4 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C
- Minerals: Contains potassium and magnesium
- Nutritional Benefit: Lemon juice is rich in vitamin C, which boosts the immune system and enhances iron absorption.
6. 2 tablespoons olive oil
- Calories: 240
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 27 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin E
- Minerals: Provides small amounts of potassium
- Nutritional Benefit: Olive oil is a source of healthy monounsaturated fats and antioxidants, which support heart health and reduce inflammation.
7. Salt and pepper to taste
- Calories: Negligible
- Carbohydrates: Negligible
- Protein: Negligible
- Fat: Negligible
- Sodium: Varies based on amount used
- Cholesterol: 0 milligrams
- Vitamins: None
- Minerals: Sodium from salt
- Nutritional Benefit: Adds flavor to the dish with minimal nutritional impact.
Chef Culinary Creationss
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