Health benefits of pumpkin seeds
Pumpkin seeds are loaded with the nutrients our bodies need.
When it comes to healthy eating, this salad recipe checks three big boxes: It falls under the Mediterranean diet, it’s plant-based and the flavor combo is mouthwatering.
“This salad is a great example of plant-based eating made simple but delicious,” says Kate Harrington, a registered dietitian and the Sodexo patient services operations manager at Sharp Metropolitan Medical Campus. “The crunch of the crouton, paired with hearty white bean, and the nutty and peppery flavor of the arugula make for a flavorful, fun and fresh dish.”
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Tuscan Pesto Arugula Caprese Salad
Prep time:
15 minutesTotal time:
10 minutesServings:
4Ingredients
3 tablespoons white wine vinegar
1 tablespoon lemon juice
2 tablespoons extra virgin olive oil
1 teaspoon spicy brown mustard
2 1/2 tablespoons honey
1/2 teaspoon garlic, peeled and finely chopped
1 teaspoon fresh basil, finely chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
4 ounces telera roll (or croutons of choice)
12 cups (7 ounces) baby arugula
1 pound heirloom tomatoes, cut into wedges
6 tablespoons (3 ounces) fresh mozzarella cheese, diced small
2 cups low sodium cannellini beans, drained and rinsed
4 teaspoons balsamic glaze
Directions
1
Prepare the Lemon Shallot Vinaigrette
In a small bowl, combine white wine vinegar, lemon juice, olive oil, mustard, honey, garlic, basil, salt and pepper. Whisk until well blended. Cover and place in the refrigerator until ready to use. Stir well before using.
2
Prepare the Telera Roll Croutons
Slice telera roll in half and spray with vegetable oil spray. Toast or grill on medium-high heat for 3 to 5 minutes or until golden brown on both sides. Cut each half into 16 croutons (will make approximately 1 1/3 cups).
3
Prepare and Serve the Salad
In a large bowl, combine arugula, tomatoes, mozzarella cheese, cannellini beans, croutons and lemon basil vinaigrette. Toss until evenly coated. Divide salad between four large plates. Evenly drizzle each salad with 1 teaspoon of balsamic glaze. Enjoy immediately.
Nutrition facts per serving: Calories = 340; Fat = 12 grams; Protein = 12 grams
Recipe courtesy of Mindful by Sodexo.
Katharine Harrington
Contributor
Katharine Harrington is a registered dietitian and the patient services operations manager at Sharp Metropolitan Medical Campus.
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