Colorful Orange and Walnut Salad – A Refreshing and Nutritious Meal
This Orange and Walnut Salad is a perfect blend of bright, tangy citrus and crunchy walnuts, making it both delicious and nutritious. What truly elevates this dish is the homemade orange vinaigrette, adding a zesty flavor that complements the fresh ingredients. On hot summer days, I love making this salad as a light, refreshing main course, though it works just as well as a side dish depending on how much you prepare. It's incredibly versatile and perfect for those days when you want something easy to throw together but still packed with flavor.
Did You Know?
Oranges are not only delicious but also packed with vitamin C, which helps boost your immune system and promotes healthy skin. Walnuts are a great source of omega-3 fatty acids, which are beneficial for heart health. Fun fact: The orange tree is believed to have originated in Southeast Asia and has been cultivated for over 4,000 years!
Yield: 2 servings
Ingredients:
4 cups mixed greens (spinach, arugula, and romaine)
2 small oranges, peeled and segmented
1/2 cup red bell pepper, sliced
1/2 cup thinly sliced red onion
4 tablespoons chopped walnuts
2 tablespoons dried cranberries
Orange Vinaigrette:
4 tablespoons olive oil
2 tablespoons orange juice (freshly squeezed from the orange)
2 teaspoons apple cider vinegar
2 teaspoons Dijon mustard
2 teaspoons honey (optional)
Salt and pepper to taste
Instructions:
Prepare the Dressing:
In a small bowl, whisk together olive oil, orange juice, apple cider vinegar, Dijon mustard, honey (if using), salt, and pepper.
Personal Tip: If you like a slightly sweeter dressing, the honey is a great addition. However, the natural sweetness of the oranges can be enough on its own.
Assemble the Salad:
In a large bowl or plate, arrange the mixed greens as the base. Top with orange segments, red bell pepper, red onion, walnuts, and dried cranberries.
Personal Tip: Toss the salad just before serving to ensure all the ingredients stay crisp and fresh.
Dress the Salad:
Drizzle the orange vinaigrette over the salad and gently toss to coat all ingredients evenly.
Personal Tip: If you prefer a stronger orange flavor, add a little orange zest to the vinaigrette before whisking it together.
Serve:
Enjoy immediately as a refreshing and nutritious meal.
Personal Tip: This salad pairs wonderfully with grilled chicken or fish if you're looking to add a protein boost.
Nutritional Information (Per Serving):
Calories, 250; Protein, 4g; Carbohydrates, 20g; Fiber, 5g; Net Carbohydrates, 15g; Fat, 18g; Saturated Fat, 2g; Cholesterol, 0mg; Sodium, 200mg; Sugars, 12g; Glycemic Index, Low
Kitchen Tips, Great Ideas, How to Save Money
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Using Fresh vs. Canned Oranges: Fresh oranges offer the best flavor and nutritional value, but canned mandarin oranges can be a convenient alternative. Just be sure to choose those packed in water or juice rather than syrup.
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Bulk Buying: Purchase pantry staples like olive oil, nuts, and dried cranberries in bulk to save money. These items have a long shelf life and can be used in many different recipes.
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Homemade Dressing: Making your own salad dressing is not only more cost-effective but also healthier than store-bought versions. You can control the ingredients and avoid unnecessary preservatives.
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Seasonal Vegetables: Use vegetables that are in season to get the best flavor and price. Seasonal produce is often fresher and more affordable.
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Cheese Addition: If you like cheese, consider adding crumbled feta or goat cheese to the salad. These options complement the flavors well and add an extra layer of taste.
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Batch Cooking: Prepare larger quantities of the salad ingredients and store them separately in the fridge. This makes it easy to assemble a quick salad for the next few days.
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Reducing Food Waste: Use any leftover salad ingredients in other recipes. For example, chopped vegetables can be added to wraps, grain bowls, or omelets.
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Flavor Enhancements: Add a splash of balsamic vinegar or a sprinkle of fresh herbs like basil or mint for an extra burst of flavor. Fresh herbs can elevate the taste of your salad significantly.
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Storage Tips: Store the dressing separately if you plan to make the salad ahead of time. This keeps the vegetables fresh and crisp until you're ready to eat.
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Cost-Saving Tips: Look for sales and discounts on fresh produce and other ingredients. Buying in-season and from local farmers' markets can also provide high-quality items at lower prices.
Let’s Learn About Oranges
Oranges, a favorite fruit in many households, are grown in various regions across North America, with California, Florida, and Texas being the largest producers. These sunny regions provide the perfect climate for growing sweet, juicy oranges. Varieties like Navel and Valencia are particularly popular, with Navel being seedless and great for eating, while Valencia is often used for juicing.
When it comes to growing practices, oranges can be heavily sprayed with pesticides, especially in large-scale commercial farming. It’s important to wash your oranges thoroughly, or better yet, opt for organic oranges to minimize pesticide exposure. Organic farming not only reduces pesticide use but also supports healthier soil and ecosystems.
One of the sweetest, seedless orange varieties is the Cara Cara, which has a beautiful pinkish-red flesh and a deliciously sweet flavor. If you’re looking for oranges with no seeds and a naturally sweet taste, these are a great option. Always look for oranges with bright, firm skin for the freshest flavor.
Washing oranges (or any produce) in a vinegar solution can help remove surface pesticides, dirt, and bacteria, but it doesn't eliminate all pesticide residue, especially if the pesticides have seeped into the fruit. Pesticides that are absorbed by the orange's peel or skin may not be completely removed through washing alone. However, the thick peel of oranges does provide some protection from pesticide absorption, so most of the residue remains on the surface.
To wash oranges effectively, a solution of 1 part vinegar to 3 parts water is often recommended. Let the oranges soak for 10-15 minutes, then scrub the skin gently and rinse thoroughly with clean water. This method reduces pesticide residue but may not eliminate it completely, especially for non-organic oranges.
For the least exposure to pesticides, organic oranges are still the best option. Organic farming uses fewer synthetic pesticides, making these fruits generally safer for consumption if you're concerned about chemicals.