orange pomegranate salad

Thanksgiving is a time for family and good food (lots of food…lots of bad food!). Dishes that make their way to the Thanksgiving table are usually loaded with dairy (mashed potatoes, whipped cream), sugar (pie, sweet potatoes), processed ingredients (marshmallows, cranberry sauce from a can) and rancid oils (store bought dressings). Luckily, WLB is here to give you a slew of healthy, flavorful alternatives and healthier versions of your favorite Thanksgiving dishes. This Orange Pomegranate Salad is a light, refreshing, and flavor-packed starter for your Thanksgiving table.

Oranges and pomegranates are great fruits to include in your diet this time of year because both citrus fruits and pomegranates are actually in season during late fall and winter. Even though oranges are usually in grocery stores year round, now is the time these fruits will be juiciest and most flavorful. As far as health benefits go, pretty much everyone knows oranges are high in Vitamin C. They also are loaded with something called flavanoids that work with the Vitamin C as a powerful anti-inflammatory and anti-oxidant. This combination is amazing for lowering cholesterol levels.

Interestingly, pomegranates are also high in Vitamin C and have a reputation for being a libido booster. This nutrition superstar has more anti-oxidants than blueberries, green tea, and red wine! This fruit only hits stores around September but is actually one of the oldest fruits known to man and originated from one of the oldest civilizations: Persia. Some people avoid this fruit because it’s a bit expensive and annoying to seed. But prices fall around this time of year and some stores sell pomegranates already seeded. If you want to try it out for yourself, check out this video. Either way, the Orange Pomegranate Salad isn’t really the same without the pomegranate…

Orange Pomegranate Salad
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2071 calories
131 g
90 g
156 g
66 g
28 g
1072 g
936 g
78 g
0 g
117 g
Nutrition Facts
Serving Size
1072g
Amount Per Serving
Calories 2071
Calories from Fat 1346
% Daily Value *
Total Fat 156g
241%
Saturated Fat 28g
142%
Trans Fat 0g
Polyunsaturated Fat 25g
Monounsaturated Fat 92g
Cholesterol 90mg
30%
Sodium 936mg
39%
Total Carbohydrates 131g
44%
Dietary Fiber 37g
150%
Sugars 78g
Protein 66g
Vitamin A
85%
Vitamin C
385%
Calcium
130%
Iron
54%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Dressing
  1. 1/4 cup Olive oil
  2. Fresh orange juice from 1 orange
  3. Fresh lemon juice from 1 lemon
  4. 1 tbsp Dijon mustard
  5. 1 tsp Maple syrup
For the Salad
  1. 6 cups Arugula or mixed greens
  2. Pomegranate seeds from 1 pomegranate
  3. Orange segments from 1 orange
  4. 1 cup Almonds, walnuts or pecans
  5. 4 oz Fresh mozzarella, feta or goat cheese (optional)
Instructions
  1. 1. Combine all dressing ingredients in a jar with a lid or a small bowl. Shake or whisk vigorously until everything is emulsified.
  2. 2. Layer arugula, pomegranate seeds, orange segments, almond and cheese (if using) in a large bowl.
  3. 3. Serve with dressing on the side.
Notes
  1. Save leftover salad and add sliced turkey breast for a healthy post-holiday lunch.
beta
calories
2071
fat
156g
protein
66g
carbs
131g
more
Whole Life Balance http://wholelifebalance.com/
Have you mastered the art of seeding pomegranates? Tell us your secret in the comments. Until next time.

 

Shane

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