Fresh Citrus, Date And Almond Salad
We are going to teach you how to prepare a fresh salad of citrus, dates and almonds that you can enjoy as part of your diet. Thanks to its interesting combination of ingredients, it represents a good source of essential nutrients such as protein, omega 3, vitamins and minerals. Do you dare to try it?
How to Make a Fresh Citrus, Date, and Almond Salad
The base can be very varied, but lettuce, endive or lamb’s lettuce are the best option. From here we can add the vegetables that we like the most. Tomatoes, carrots, or beets are excellent options. In this way, we can take advantage of all the benefits that beets offer towards our cardiovascular health, as highlighted by a study published in Advances in Nutrition .
Let’s start with the main ingredients. Orange segments are the best citrus fruit in this salad. However, you can also use a splash of lemon juice in the dressing. The dates will add a sweet touch and the almonds a crunchy texture, although they can be substituted by any other dried fruit.
We will provide more omega 3 fatty acids thanks to the olive oil in the dressing. We will use a teaspoon of mustard and a touch of lemon juice to complete the mixture. All this topped with a pinch of salt and pepper to taste.
Preparation mode
- In a large bowl we will place the washed lettuce and the vegetables that we choose, cut into small pieces.
- Then we will cut the dates into quarters and add them. We will add the whole orange segments and the very minced almonds to provide a crunchy touch.
- When everything is ready, we will prepare the dressing, which consists of 2 tablespoons of oil for each teaspoon of mustard and lemon juice.
- We will add salt and pepper to taste, and we will dress the salad 5 minutes before being consumed. It is important to stir it well so that all the flavors are integrated.
Benefits of citrus, date and almond salad
Apart from being a simple and convenient dish to prepare, this fresh salad of citrus, dates and almonds has multiple benefits for our health. First of all, as supported by research published in Chemistry Central Journal , it is a dish that helps fight inflammation, aging and free radicals thanks to the contribution of antioxidants from citrus fruits,
On the other hand, it is an interesting source of omega 3, essential for the proper functioning of the cardiovascular system. A regular supply of unsaturated fatty acids helps prevent atheroma plaques in the arteries and reduces the risk of heart attack.
In addition, this dish does not neglect the protein intake. Although they are proteins of vegetable origin, nuts represent a good contribution of this macronutrient. If we seek to maximize the intake of amino acids, we can add some animal protein such as fresh cheese or diced cheese, although in this way we would increase the caloric value.
A good idea for anyone looking to lose weight
It is a light dish with low caloric value. Dates are a source of simple carbohydrates, but it is possible to reduce their amount if you are looking for weight loss. The same happens with oil and mustard, which are energy-dense foods.
- Two tablespoons of oil and a dessert teaspoon of mustard ensure that the dish does not exceed the calories allowed without having to give up flavor.
- It is an excellent idea to complete dinners, which can even be carried in a tupperware to eat outside the home.
- It is not heavy in terms of digestion and we can vary the vegetables we use to avoid boredom.
Good conservation
Another positive point of this recipe is that it has a fairly good cold preservation. Paper covered with a film and kept in the refrigerator, it can hold 2 or 3 days without any problem. Although if we want to have it for successive days, it is best to individually season each portion so that the vegetables do not soften.
Do you dare to try this recipe at home? As you can see, in addition to being delicious, it provides interesting health benefits. Therefore, do not hesitate to include it in your lunches or dinners. You’ll love it!
