Strawberry Arugula Salad With a Basil Vinaigrette
Need a delicious, healthy dish to take to parties this summer? Try this strawberry arugula salad with an easy homemade basil vinaigrette! It is fresh, seasonal, sweet and savoury all in one and it’s sure to be a hit!
Health Benefits
Arugula is a great source of disease-fighting antioxidants, while being rich in beta-carotene, iron, chlorophyll and fibre. This bitter is excellent for liver detoxification, gall bladder health and digestion. It pairs well with something sweet like honey to offset the bitter taste!
Cucumber is hydrating and rich in soluble fibre, which aids elimination.
Red onions contain vitamin C, sulphur, bioflavonoids and other beneficial phytochemicals. They’re highly anti-inflammatory, great for infections, cardiovascular health and aiding digestion.
Strawberries protect against viruses, DNA damage and inflammation and are a great source of vitamin C and folate. They’re also used for eczema and cold sores. Always buy organic whenever possible due to high pesticide exposure.
Avocado contains high levels of potassium and provides healthy fatty acids, which promote healthy skin, brain function and hormones.
Pumpkin Seeds are excellent in salads for a little extra crunch! They’re high in iron, fibre, protein, magnesium and B vitamins. When eaten raw (unroasted), they fight inflammation and are a good source of zinc, important for reproductive health.
Goat Feta is a better alternative to cow’s milk as it may be easier for some to digest. Unpasteurized goat milk contains digestive enzymes, which help decrease potential allergies.
Olive oil helps fight free radical damage and supports mental health. Be sure to buy high quality oil in dark glass bottles and store away from sunlight to prevent rancidity.
Apple Cider Vinegar helps increase HCl in the stomach and aids digestion. It also has anti-bacterial and anti-fungal properties and using a little on leafy greens can assist the absorption of minerals like calcium, which are otherwise poorly absorbed.
Raw Honey has natural antibiotic properties and can help relieve allergies, especially when purchased locally.
Fresh Basil, apart from being absolutely delicious, can help relieve digestive and intestinal issues.
Raw Garlic gives wonderful flavour and numerous benefits, including fighting bacterial, viral, parasitic, fungal and yeast infections. It supports circulation, blood pressure, weight loss, liver detoxification and has anti-cancer properties. Clinically, garlic has even been shown to help prevent and treat cardiovascular disease.
Himalayan Sea Salt contains vital minerals such as magnesium, potassium and calcium, which are beneficial for the cardiovascular and nervous systems. Regular table salt is processed and low in nutrients and actually contains added sugar!
Recipe
Serves: 3-4
Salad Ingredients:
4 cups arugula or mixed greens
½ cucumber
¼ cup red onion, finely chopped
½ cup organic strawberries
1 avocado
1/8 cup raw pumpkin seeds
Goat feta (optional, if tolerated)
Dressing Ingredients:
3/4 cup extra Virgin olive oil
1/8 cup raw apple cider vinegar
1 tsp raw local honey (or pure maple syrup)
1/2 cup fresh basil, loosely packed
1 clove garlic, raw
Himalayan sea salt & black pepper to taste
Directions:
Wash salad ingredients.
Chop the cucumber, strawberries, red onion and avocado and add to a large bowl with the greens and crumbled goat feta on top. (Note: If you’re not serving the salad right away, wait to dice the avocado.)
Add all the dressing ingredients to a blender and blend until smooth.
Add as much dressing to the salad as desired, top with avocado just before serving and enjoy!
Optional: To make this salad a full, hearty meal, add some sliced organic chicken or serve with another protein of choice.
Asher Kleiber
Registered Holistic Nutritionist™
Resources:
Staying Healthy with Nutrition by Elson M. Haas, MD and Buck Levin, PhD, RD
Prescription for Dietary Wellness by Phyllis A. Balch, CNC