Wednesday, January 22, 2014

Blood Orange Salad: Raw Food Recipe


 There was a cloudless, blue sky here today. It was absolutely beautiful and I was able to see the sun again after many, many days of clouds and snow. Blood oranges seemed perfect and cheerful on such a bright day!




Blood oranges are smaller than regular oranges and have a thicker, more
deeply pitted skin. The deep crimson flesh tastes a little bit like raspberries.





Nutritionally, the red in the flesh is because of the fruit's anthocyanin and carotenoid levels. Anthocyanins and carotenoids are powerful antioxidants that can be analgesic, neuroprotective, and anti-inflammatory. So they're not just good, they're very good for you.

Anthocyanin trivia: The red and purple in fall leaves is due to the anthocyanins that are revealed as the green chlorophyll recedes in cooler weather.





Most citrus is available all year, and is in season, juiciest, and most economically priced in the winter months. Unlike traditional oranges, blood oranges cannot be found year round. December, January, and February is the season for blood oranges. Get them now while they're available. 

Tip: When shopping for any citrus, always look for the heaviest fruits ... they'll be the juiciest!





Blood Orange Salad with Blood Orange Dressing
$2.70 per serving

dressing
  • 1 blood orange ($.90)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 tablespoons olive oil ($.20)
  • 2 tablespoons balsamic vinegar ($.20)
  • 1 tablespoon agave ($.10)
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 dropper stevia

salad
  • 1 head green leaf lettuce or romaine, chopped ($1.80)
  • 1 blood orange, peeled and sectioned ($.90)
  • 2 green onions, thinly sliced ($.10)
  • 2 tablespoons chopped pistachios ($.40)
  • 2 tablespoons raisins or dried cranberries ($.30)
  • 1/2 cup arugula sprouts or alfalfa sprouts ($.50)
Peel and section the blood orange. Then, in a blender, puree all the dressing ingredients until very smooth.

Assemble the salad and add the dressing.

I've peeled the blood oranges and then pulled the sections apart, leaving the membranes intact. They contain nutrients and fiber that I didn't want to discard. They aren't quite as pretty or photogenic as without, and some people find the membranes bitter tasting. These can be easily cut away, if desired.






nutritional information:      calories: 245      fat: 13 gr      carb: 45 gr      protein: 4 gr


One of the things I like best about this salad is the arugula sprouts. They're tasty, delicate, and beautiful. I grew these myself and especially enjoy having something green growing in the frosty depths of winter.




To grow your own, place an inch of good potting soil or seed starting mix in the bottom of a shallow tray. I used an old seed starting tray. 

Scatter arugula seeds about 1/8 to 1/4 of an inch apart. Cover with a light layer of soil or mix about 1/8 inch deep. Water until nicely and evenly moist. Then, cover the entire tray with dark plastic just until the first seeds begin to sprout, which takes about four or five days.





Keep the little seedlings slightly moist but not soggy and place in a sunny or well-lit window, turning the tray if they get leggy or start to lean into the sun.






Harvest the sprouts when they're three to four inches tall. This will take about another week. Leave a few sprouts to grow and they'll be full grown arugula in as little as a month.

 

This is what winter looks like in my neck of the woods. How about yours?





also ...


Enter the Raw on $10 Meal Plan Giveaway! Just click on the banner below!

http://www.rawon10.com/2014/01/raw-food-recipe-menu-january-19-2014.html



4 comments:

  1. Your microgreens are beautiful!! And that salad, my oh my does it looks delicious.
    Peace & Raw Health,
    Elizabeth

    PS....winter in my neck of the woods looks like sunny skies and palms blowing in the 56 degree weather today. It will reach a high of 61 so I cannot complain :)

    ReplyDelete
    Replies
    1. Haha, now you're just gloating, Elizabeth :). Sounds lovely!

      Delete
  2. I love this salad! I can't wait to get my hands on some blood oranges, I've not seen any yet. I love sprouts too hopefully I can find some arugula seeds ;)

    ReplyDelete
    Replies
    1. Hi Gwen,

      It's a delicious salad. If you can't find blood oranges, use regular! And if you can't find arugula seeds, use what you can find! Alfalfa sprouts work well, too!

      Delete

LinkWithin

Related Posts Plugin for WordPress, Blogger...