WHY IS GRAPEFRUIT AND ARUGULA SALAD WITH AVOCADO GOOD FOR YOU?
Aside from its refreshing flavor, the wide range of nutrients that the ingredients of this salad offer makes this a truly wholesome addition to your diet.
Arugula contains glucosinates that offer antioxidant benefits and enzymes that can help with detoxification. Arugula is also an excellent source of fiber, vitamins A, B6, C, and K, calcium, folate, iron, magnesium, phosphorus, manganese, and potassium. You can also get high levels of zinc, copper, protein, thiamin, and pantothenic acid from this vegetable.
Arugula is said to help raise good cholesterol levels and lower bad cholesterol levels. It also has a high flavonoid content that can prevent cholesterol from sticking to arteries, increase blood flow, improve blood vessel function, and lower inflammation.
Grapefruit is a good source of vitamins C and A. It also offers dietary fiber that decreases that transit time in the colon, as well as potassium, which is crucial for the re-building of cells and body fluids and helps control heart rate and blood pressure. You can also get folate, vitamin B6, thiamin, magnesium, calcium, and phytonutrients from this citrus fruit.
However, grapefruit may interfere with certain medications. It contains furanocoumarins, which block an enzyme that normally breaks down drugs in your body that, if left unchecked, can reach toxic levels in your body. So if you are taking any prescription drugs, check with your doctor first before consuming grapefruit.
Avocados are rich in monounsaturated fatty acids. Not only is monounsaturated fat burned by your body for energy instead of storing it, but it also enables your body to absorb fat-soluble nutrients (such as alpha- and beta-carotene and lutein) more efficiently in other foods eaten in conjunction.
Avocado is also a low-fructose fruit, and is actually helpful for regulating your blood sugar levels – a definite boon for people suffering from diabetes or pre-diabetes. This super food also contains close to 20 essential health-boosting nutrients, including:
- Vitamin E
- Folic acid
- Potassium (it actually has more potassium than a banana, which is essential for balancing your potassium-sodium ratio)
Olive oil is also rich in monounsaturated fatty acids that can help lower your risk of heart disease. It also benefits your insulin levels and blood sugar control, which may help lower your risk of type 2 diabetes.
High-quality olive oil also contains important vitamins, nutrients, and antioxidants and is very gentle on your digestive system. It can even help prevent gallstones and soothe ulcers.
The therapeutic benefits of ginger have been known for at least 2,000 years. It actually has broad-spectrum antioxidant, antiviral, antibacterial, and anti-parasitic properties. This versatile rhizome has also shown promise in fighting cancer, and research found that it has anti-tumor activity that may help defeat colon, lung, breast, ovarian, pancreatic, and skin cancers.
Ginger has also been found to have beneficial effects on insulin release and action, as well as improved lipid and carbohydrate metabolism, which makes it potentially helpful for people suffering from diabetes.
5 ounces baby arugula
2 grapefruits, peeled and sectioned
1 avocado, sliced
FOR THE DRESSING:
2 tablespoons apple cider vinegar
1 tablespoon grapefruit juice
1 tablespoon grated fresh ginger
1 teaspoon grated grapefruit zest
½ teaspoon sea salt
¼ cup extra virgin olive oil
Freshly ground black pepper
HOW TO PREPARE
- Grate 1 teaspoon of zest from the grapefruit, reserving for the salad dressing.
- Peel the grapefruit by cutting off each end then working your knife around the perimeter. This method removes the membrane from all outside edges. Hold the peeled grapefruit in one hand over a bowl. Use a paring knife and in a sawing motion, cut each segment from the membrane on both sides. Let the juice drip into the bowl and place segments in another bowl.
- When all segments have been removed from both grapefruit halves, squeeze the remaining juice from the membranes and reserve 1 tablespoon of the juice for the dressing.
- To prepare the dressing, combine all ingredients except the oil in a bowl. Whisk to combine then slowly drizzle in the oil, whisking constantly until fully emulsified. Set aside.
- To prepare the salad, place the arugula in a large salad bowl. Toss with about half the dressing. Divide the greens among salad plates; top with grapefruit segments and sliced avocado. Drizzle with the remaining dressing.
This recipe makes 2-4 servings.
HOW TO CHOOSE YOUR INGREDITENTS
We recommend choosing the freshest greens and vegetables for you to truly appreciate the refreshing flavors of this recipe.
When choosing grapefruit, look for those that are firm but give a bit when pressed – they should not be too spongy. It’s best to keep them at room temperature, if you’re sure to consume them within a week. If you plan to store them longer, keep them in the fridge.
Before peeling the grapefruit, wash the skin thoroughly, as any germs on the peel may transfer onto the fleshy part of the fruit.
Make sure you choose fresh organic arugula with unblemished green leaves that do not have any signs of wilting or yellowing. Store it in a produce bag in the fridge to keep it from wilting. It will last for a week. Tip: if you cannot find baby arugula in your local farmers’ market, you can substitute with spinach, which will taste just as great.
Avocados should be slightly soft to the touch. Remember that the dark green fruit closest to the inside of the peel has the greatest concentration of beneficial carotenoids.
NOTE: You can also add nuts to your salad.
http://mercola.com (From Healthy Recipes for Your Nutritional Type)