Arugula and Pomegranate Salad

Ingredients

• 3 handfuls of washed and dried arugula

• half a pomegranate

• handful of walnuts

• pear

• goat cheese

Pomegranate Vinaigrette

• 2 tablespoons olive oil

• 2 tablespoons lemon juice

• 6 tablespoons pomegranate juice

• 1 teaspoon Dijon mustard

• black pepper (combine all ingredients and mix thoroughly)

Preparation

Prepare arugula on a large, flat plate. On top, place the following in any order you prefer:

• Pear cut into strips
• Cheese cut into cubes
• Walnuts
• A few tablespoons of pomegranate seeds

Drizzle the entire arrangement with the previously prepared pomegranate vinaigrette.

TIP

If you want to add raisins to the salad, you can simply sprinkle them on top of the salad. Raisins will add a sweet flavor and a light texture to this delicious and healthy salad. Just add them according to your preferences, adjusting the amount to your taste. Enjoy!

Why should you regularly eat walnuts?

Eating walnuts provides a range of health benefits due to their nutrient-rich composition. Here are some key advantages of including walnuts in your diet:

1. Heart Health: Walnuts are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These fatty acids help reduce bad cholesterol (LDL) levels, lower blood pressure, and improve overall heart health.
2. Antioxidant Properties: Walnuts contain antioxidants, including polyphenols and vitamin E, which help combat oxidative stress in the body. Antioxidants play a role in reducing inflammation and protecting cells from damage.
3. Brain Health: Omega-3 fatty acids in walnuts are associated with cognitive function and may contribute to improved memory and learning abilities. They also have anti-inflammatory and antioxidant effects that support brain health.
4. Weight Management: Despite being calorie-dense, walnuts can be a beneficial part of a weight management plan. Their combination of healthy fats, protein, and fiber helps increase feelings of fullness and satisfaction, potentially reducing overall calorie intake.
5. Improved Metabolism: Walnuts may help improve metabolic parameters, including insulin sensitivity. This can be beneficial for individuals managing diabetes or at risk of developing type 2 diabetes.
6. Anti-Inflammatory Effects: The presence of omega-3 fatty acids and antioxidants in walnuts contributes to their anti-inflammatory properties. Chronic inflammation is associated with various diseases, and incorporating anti-inflammatory foods like walnuts may help mitigate these risks.
7. Cancer Prevention: Some studies suggest that the compounds found in walnuts, such as polyphenols and phytosterols, may have protective effects against certain types of cancer.
8. Bone Health: Walnuts contain essential minerals like calcium, magnesium, and phosphorus, which are important for maintaining strong and healthy bones.
9. Improved Gut Health: Walnuts are a good source of dietary fiber, which supports digestive health by promoting regular bowel movements and providing a substrate for beneficial gut bacteria.
10. Skin Health: The omega-3 fatty acids and antioxidants in walnuts may contribute to healthier skin by reducing inflammation and supporting the skin’s natural defenses against damage.

Including a moderate amount of walnuts in a balanced diet can contribute to overall health and well-being, providing a tasty and nutritious source of essential nutrients.