Strawberry, Basil and Wild Rocket Salad
Updated: Jul 1
( I have given this post a much deserved photo make-over, which is why I am reposting this. Original post from August 2020)
This salad is a wonderful, fresh combination of sweet, peppery, savoury and nuttiness.
I am a big lover of fruit and eat fruit for lunch about 80% of the time, whether it's a in the form of a smoothie bowl, a drinking smoothies, fresh fruit on toast or simply fresh with plain yoghurt and cinnamon. If I don't have my fruit, I crave it even if I had a filling savoury lunch.
Don't get me wrong as I do enjoy savoury lunches, especially a variety of salads in summer and by adding fruit to my salads I can have the best of both in one dish.
And it is DELICOUS!
ENJOY
This salad is great as a side dish or as a light meal.
Serve it with crusty bread to soak up all those juices,
Or add cooked quinoa or pearled barley to the salad for extra protein and to make the salad more filling.
Crumble a bit of vegan veta or vegan parmesan on top - it is delicious!
THE KEY INGREDIENTS
Strawberries
Wild Rocket, also known as Arugula
Curly lettuce
Basil
Pecan nuts
Sunflower seeds
with a pomegranate-mustard dressing
The strawberries add a fresh, sweetness which pairs perfectly with the pepperiness of the wild rocket, the zingy salad dressing and the crunch from the nuts and seeds.
THE HEALTH BENEFITS
STRAWBERRIES
Are an excellent source of vitamin C, high in antioxidants and fibre -
a great energy booster
help maintain a healthy vision
may lower cholesterol and regulate your blood pressure
may help cancer prevention
reduce inflammation
antioxidants and vitamin C may help improve skin’s elasticity and resilience, meaning healthier, younger-looking skin.
WILD ROCKET (ARUGULA)
Is nutrient-dense and classified as a cruciferous vegetable. Nutrients found in rocket are calcium, vitamin A, vitamin K & vitamin C, potassium and folate (which is a B vitamin) -
good for bone health, tooth health and muscle and nerve functions
helps support the immune system
may help regulate high blood pressure
PECAN NUTS
are high in copper, vitamin B1 and zinc -
good for heart health
promote brain health
may reduce risk of certain cancers
improves digestion
stabilizers blood sugar
SUNFLOWER SEEDS
are rich in antioxidants and vitamin E -
promote brain health
energy booster
promotes healthy skin
may help cancer prevention
With all the delicious flavours and these health benefits you will not regret giving this salad a go.
OTHER SALADS TO TRY
STRAWBERRY, BASIL & ROCKET SALAD
Sweet, crunchy, peppery and zingy - a fabulous summer salad.
Serves: 1 as a main or 2 sides
INGREDIENTS
FOR THE SALAD
2 cups rocket, packed
1 cup chopped curly lettuce
handful sweet basil leaves
8 - 10 fresh strawberries, hulled and quartered or sliced
2 - 3 tbsp chopped pecan nuts
2 tbsp sunflower seeds
1 tbsp hemp seeds (optional)
1 small shallot, sliced (optional)
FOR THE DRESSING
1 tbsp pomegranate molasses
1 1/2 tbsp extra virgin olive oil
1 tsp whole grain mustard
sea salt, to taste
INSTRUCTIONS
Add all the salad ingredients into a large bowl.
Mix all the ingredients for the dressing in a separate bowl.
Drizzle about half of the dressing over the salad and toss to coat the leaves.
Assess the amount of dressing as you don't want the leaves to be swimming in the dressing. Add a little more if needed or to suit your preferences.
Serve immediately and enjoy!
Comments