Arugula Pomegranate Salad – 80 Twenty Nutrition

Arugula Pomegranate Salad

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I’m a big supporter of incorporating green salads into the 80 Twenty Rule, especially because leafy greens can improve long-term health and reduce the risk of chronic disease. If you’re stuck in the same old salad routine, why not try something new? There are 3 interesting ingredients to spice up your next salad!

pomegranate1


1. Pomegranate

Pomegranate seeds, or arils, are great for heart health because they are high in antioxidants. Add whole seeds for juiciness and crunch, or add tartness by blending them into your next salad dressing.

persimmon1


2. Persimmon

Persimmons are a sweet fruit that are full of fibre! They are great for curbing your sweet tooth without adding on lots of calories. Try them sliced or in cubes!

alfalfa

3. Alfalfa Sprouts

These mini seedlings are a good source of fibre, protein and B vitamins. Try them on top of salads, soups or sandwiches!

Wishing you all the best!

XO Christy

Arugula Pomegranate Salad

This zesty salad combines sweet persimmon, sour pomegranate and zesty arugula into a crisp superfood salad. Combine it with your favourite dressing for a quick and tasty lunch.
Servings 1
Calories 126 kcal
Prep Time 5 minutes
Total Time 5 minutes

Ingredients
  

  • 1/2 cup baby spinach
  • 1/2 cup baby arugula
  • 2 tbsp pomegranate arils
  • 1/2 persimmon
  • 1/8 cup alfalfa sprouts

Instructions
 

  • Toss together spinach and arugula, then place in your serving bowl.
  • Remove the stem and leaves of the persimmon, then slice into thin wedges.
  • Arrange the persimmon on top of the spinach and arugula.
  • Garnish with pomegranate arils and alfalfa sprouts.

Notes

Thank you to my nutrition student, Jennifer Chang, for this amazing recipe and photos!
Cost per serving: $2.96
Nutrition Information:
41 calories, 0.4 g total fat, 0.1 g saturated fat, 18 mg sodium, 230 mg potassium, 9 g carbohydrate (0.6 g fibre), 1 g protein, 100 RAE vitamin A, 50 DFE folate.
(Nutritional Analysis by EaTracker)

Nutrition

Calories: 126kcalCarbohydrates: 28gProtein: 5gFat: 0.4gSaturated Fat: 0.05gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.05gSodium: 51mgPotassium: 241mgFiber: 7gSugar: 18gVitamin A: 5650IUVitamin C: 40.4mgCalcium: 230mgIron: 2.3mg
Tried this recipe?Let us know how it was!

References

Giordani, E., Doumett, S., Nin, S., & Del Bubba, M. (2011). Selected primary and secondary metabolites in fresh persimmon ( diospyros kaki thunb.): A review of analytical methods and current knowledge of fruit composition and health benefits. Food Research International, 44(7), 1752-1767.

Viuda-Martos, M., Fernandez-Lopez, J., Perez-Alvarez, J. A. (2010). Pomegranate and its many functional components as related to human health: A review. Comprehensive Reviews in Food Science and Food Safety, 9(6), 635.

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