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ARUGULA BLISS

Arugula Salad with Mango & Walnuts, Vegan - Gluten Free

Posted on  April 15th, 2015 

This is a very simple but savory and highly nutritious salad, made of ingredients pretty much available the whole year round, at least here in Canada. I don’t know about you, but for me the combination of arugula, mango and chilli peppers is incredibly pleasing. Well, if you didn’t try it yet, then I highly recommend it. Even kids will love it, because of the light sweetness.  You just may have to skip the chilli peppers. Kids can be very difficult when it comes to eating healthy, so this salad could be one option to help you to solve that problem.

 

As I mention in my previous recipe, Arugula is extremely nutritious and labeled as a superfood . For more details, please visit Quinoa Delight recipe page.  In addition to that, in this recipe I would like to include the health benefits of walnuts.

 

Among nuts, the case may be made that walnuts are king, as research shows they may boost your health in a number of ways at very easy-to-achieve "doses."

Eating just one ounce of walnuts a day (that's about seven shelled walnuts) may be all it takes to take advantage of their beneficial properties.

 

Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile. One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Some of the most exciting research about walnuts includes: Read more

Arugula Bliss Recipe

Author: Lena Novak - Lena's Vegan Living 

Recipe type: Salad 

Prep time 15min  Cooking time 0min  Total 15min 

Serves 4

Ingredients 

 

 

Baby Arugula 2cups

Baby Spinach 2cups

Mangos 2 sliced into long slices

Radishes sliced 4-6 depending on the size

Scallions 2 sliced

Walnuts ½ cup  

Dry chilli peppers (optional) 

 

 

Dressing

 

 

Lemon juice ½ cup

Olive oil ¼ cup

Maple syrup 1tbs

Garlic (dry minced or powder optional)

 

 

Process

 

 

Mix the arugula with spinach, sliced radishes and scallions in a large bowl.

Make the dressing by mixing all the ingredients in a small bowl (use whisk if possible). You can also use an empty bottle or jar and shake it all well. Make sure you the lid  is thightended propely. 

When ready, pour the dressing on the salad and mix it well.

Garnish with sliced mango, walnuts and sprinkle with chilli peppers

I really hope you try this simple but flavourful salad and add it to your recipe list. If you do try it, then I would love to hear your feedback. 

 

Bon Appetit 

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