Spring Recipe – kiwi pomegranate powerhouse salad
Blood Orange, Kiwi, and Pomegranate Salad with Feta and Zippy Lemon Vinaigrette
As winter’s chill fades and the days grow longer, it’s the perfect time to revitalize your plate with a taste of spring. This vibrant salad, bursting with the jewel-toned flavors of ruby-red pomegranate, sunny blood orange, and zesty kiwi, is a true celebration of the season. Beyond its stunning appearance and refreshing taste, it’s also a powerhouse of nutrients, a delicious way to support your well-being from the inside out.
This salad is not only beautiful and delicious but also a fantastic source of nutrients that contribute to your overall well-being.
Here’s why I serve this salad in my retreats and workshops and also recommend to my physiotherapy clients…
Blood Orange:
These vibrant fruits are a powerhouse of antioxidants, particularly anthocyanins, which are the pigments that give them their deep red color. These antioxidants are known for their anti-inflammatory properties and ability to protect cells from damage caused by free radicals, potentially reducing the risk of chronic diseases like cancer and heart disease. Blood oranges are also an excellent source of Vitamin C, which is essential for immune function, collagen production for healthy skin, and iron absorption.
Kiwi:
Don’t let their fuzzy exterior fool you—kiwis are packed with goodness. They are exceptionally high in Vitamin C, often containing more than an equivalent amount of an orange. This makes them a great choice for boosting your immune system. Kiwis are also a good source of dietary fiber, which supports healthy digestion and can help with feelings of fullness. They contain other beneficial nutrients like potassium, Vitamin K, and folate, all of which play important roles in bodily functions.
Do you eat the Kiwi skin?? I do!
Pomegranate:
The ruby-red arils of the pomegranate are a true superfood. They are rich in powerful plant compounds called polyphenols, including punicalagins, which have antioxidant activity even greater than that of red wine and green tea. These antioxidants are linked to reduced inflammation and may help protect against heart disease and some cancers. Pomegranates also provide fiber, Vitamin C, and Vitamin K, making them a great addition to a heart-healthy diet.
So let’s make this magical salad!
Ingredients:
3 blood oranges, peeled and sliced (450 g)
3 kiwis, peeled and sliced (250 g)
100 g pomegranate seeds
75 g feta cheese, crumbled
2 tablespoons fresh mint leaves, chopped (10 g)
For the Vinaigrette:
3 tablespoons olive oil (45 ml)
1 tablespoon lemon juice (15 ml)
1 teaspoon honey (5 ml)
½ teasnoon Diion mustard (2 a)
Arrange the blood orange slices, kiwi slices, and pomegranate seeds on a large serving platter. Scatter the crumbled feta and fresh mint over the top.
In a small bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, salt, and pepper until well emulsified.
Drizzle the vinaigrette over the salad just before serving. Toss lightly if desired and enjoy fresh.
Prep Time: 15 minutes
Cooking Time: 0 minutes
Total Time: 15 minutes
Kcal: 210 per serving (approx.)
See you on the mat,
Lisa x