A fresh and nutrient dense, easy, summer salad, quickly coming together in just 10 minutes. This has got the sweetness from the berries mixed with the nuttiness from the pecans and some citrus zing from the grapefruit vinaigrette! A perfectly delicious combo! This salad is great for mixing up your salad routine and giving your tastebuds something new to love. It’s simple, healthy, and might just be your new favorite weekly go-to.
Summer Salad with Grapefruit Vinaigrette Ingredients:
Arugula- This nutrient-rich leafy green is loaded with vitamins, antioxidants, and compounds that support heart, bone, eye, and cancer-fighting health. It’s one of those superfoods that doesn’t get talked about enough.
Strawberries- Low in calories, high in fiber, and great for heart and brain health. But if I had to pick one standout benefit — it’s their role as a potent antioxidant source that promotes overall health and disease prevention.
Raspberries- A fantastic fruit for both gut health (helping with digestion and weight management) and disease prevention (protecting cells from damage and aiding in inflammation).
Blueberries- These little powerhouses are magic. They are great at reducing oxidative stress, but above all, have been proven to help with memory and slow age-related cognitive decline.
Pecans- A source of protein in this salad but be careful not to consume too many as they are high in fat and calories. These nuts are rich in monounsaturated fat which is the “good” fat; helping to lower the “bad” cholesterol and increase the “good” cholesterol. *Another source of optional protein for this salad, if you need a bit more in your day, might be a side of grilled chicken breast.
Avocado- This soft and mild addition to the salad is a great source of healthy fat and helps support healthy blood pressure and reduce inflammation.
Basil- Not only does basil taste amazing and add a lovely flavor to the overall salad, it’s also packed with health benefits! It helps reduce inflammation and aid in overall immune health.
Grapefruit- This citrus fruit is packed with vitamin C, great for an immune boost! This ingredient is responsible for giving this salad a bit of a citrusy twang, adding freshness and making it something quite different than anything you’ve ever tasted.
Extra Virgin Olive Oil- High in polyphenols which means this oil is more than just a healthy fat—it’s a potent protector against inflammation and oxidative stress.
Apple Cider Vinegar- Vinegar is great for digestion and weight management, but blood sugar control is its standout benefit.
Ingredients:
- 4 cups Arugula
- 1/2 cup Strawberries (sliced)
- 1/2 cup Raspberries
- 1/2 cup Blueberries
- 1/2 cup Pecans (toasted)
- 1 Avocado (peeled and diced)
- 1/4 cup Basil Leaves (chopped)
- 1/2 Grapefruit (juiced)
- 2 tbsps Extra Virgin Olive Oil
- 2 tbsps Apple Cider Vinegar
- (Optional) Grilled Chicken Breast
Directions:
- Fill each individual salad bowl with a large handful of arugula. Evenly set the pecans, avocado, strawberries, blueberries and raspberries across all bowls. Sprinkle each bowl with a bit of your chopped basil.
- Create your dressing by combining your grapefruit juice, olive oil and apple cider vinegar in a bowl and stir. Spoon the dressing evenly over each bowl. Enjoy!
Health Insights:
- Antioxidants- This salad is packed with fruits like strawberries, raspberries, and blueberries that are known for their high antioxidant content. Antioxidants help protect your body from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer.
- Heart Health- The avocado and extra virgin olive oil in this recipe provide healthy monounsaturated fats. These fats can help lower bad cholesterol levels and provide nutrients that can help maintain healthy heart function. Additionally, the fiber from the fruits and arugula can also contribute to heart health by helping to regulate cholesterol levels.
- Immune System- The high vitamin C content from the fruits, especially grapefruit, and arugula can help boost your immune system. Vitamin C is known to stimulate the production of white blood cells, which are essential for fighting off infections. Additionally, vitamin C is an antioxidant that can help protect your body’s cells from damage.
