January Salad (Winter)

Recipe from: Healthy Starts Here! in your bookstores April 2011

Thank goodness for January citrus. Just when the produce department

is starting to look a tad bleak, the sunny-looking US citrus fruit rolls in.

This salad is a fabulous combination of peppery arugula and sweet and

tangy citrus, with a semi-sweet salad dressing. It will brighten up your

January with zesty flavours that come with a great hit of vitamin C and

folate, too.

Makes 4 servings | One serving = one plateful


4 cups (1 L) lightly packed baby arugula

2 red grapefruit

2 large oranges

1 small shallot

Honey-mustard dressing

1 tbsp (15 mL) frozen orange juice concentrate, thawed

1 tbsp (15 mL) canola oil

1 tbsp (15 mL) apple-cider vinegar

1 tbsp (15 mL) honey

1 tsp (5 mL) Dijon mustard

1.      For the salad, swish the arugula in a clean sink of cold water to make sure there isn’t any sand or dirt clinging to it.

2.      Place in a salad spinner and spin-dry (or pat dry on paper towels).

3.      Place arugula in a large bowl and set aside.

4.      Scrub the grapefruit and oranges. Peel the fruit and cut into segments. Set aside.

5.      Mince the shallot and set aside.

6.      For the salad dressing, whisk together the orange juice concentrate, oil, vinegar, honey, and mustard in a small bowl.

7.      Pour the dressing over the arugula and toss well.

8.      Divide the arugula evenly among 4 large plates. Top each portion of arugula with one-quarter of the grapefruit and one-quarter of the orange segments. Sprinkle each salad with one-quarter of the minced shallot.

Per serving: 163 calories , 4 g total fat , 0.3 g saturate d fat , 0 g trans fat , 36 mg sodium, 29 g

carbohydrate , 4 g fib re, 23.6 g sugars, 3 g protein

Diabetes Food Choice Values Per serving: 1 ½ Carbohydrate , 1 Fat

Health Bite

Grapefruit contains compounds that may interfere with certain prescription drugs. Check with your doctor.

Posted in Healthy Starts Here!

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