Citrus Season Salad
There are brain health perks to adding citrus to your greens. In fact, the liberal use of citrus in the Mediterranean diet may be one of its secret powers to help you absorb more nutrients from food. That’s because citrus provides an abundance of flavonoids, a powerful antioxidant nutrient. These flavonoids work together with the fruit’s vitamin C to amplify the absorption of crucial brain-boosting leafy green nutrients, such as folate, lutein, and vitamin K.
A flavonoid-rich diet may reduce Alzheimer’s risk
Flavonoids are plant pigments that give citrus their array of colors. The deep crimson of a blood orange, for example, comes from the flavonoid anthocyanin. Oranges are orange, in part, because of their brain-boosting kaempferol. Both of these flavonoids (and many more) have been shown to be an important component of a diet that prevents Alzheimer’s. There’s even more flavonoids in the citrus peel, which you can include in your cooking as zest or whole citrus (thin-skinned and organic is best).
Don’t sleep on the best citrus of the season
This is the salad to make on repeat during citrus season (from December to April) when the most fragrant and delicious fruits appear at the market. First, around Christmas, there are clementines, Cara Cara oranges, and tangerines. Blood oranges show up in January along with chunky Sumos and tangelos, a grapefruit-tangerine hybrid. While grapefruit is available year round, February (aka National Grapefruit Month) is the best time to find thin-skinned ruby reds bursting with natural sweetness. Adding any combination of these vibrant fruits to a salad creates a wonderful contrast of textures, colors, and flavors.
Cacao nibs on salad? Trust me on this one
Citrus season wraps up around April, but you can keep making this salad into spring and summer using Valencia oranges. The nut and seed topping gives you another boost of flavonoids (from the pistachios and cacao nibs) plus healthy fats and protein from the hemp. The recipe makes extra dressing; store it in the refrigerator to streamline your next citrus salad. Double up on the nut and seed topping, too. I like to make a batch using ¼ cup of each ingredient. Stored in an airtight container, it will keep for weeks.
Prep Time | 10 minutes |
Servings |
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- 3 small mixed citrus fruits or 2 large ones
- ¼ cup extra virgin olive oil
- 2 tablespoons balsamic vinegar
- ¼ teaspoon kosher salt
- pinch red pepper flakes optional
- 5 cups mixed baby greens
- 1 small head radicchio core removed and thinly sliced
- 2 tablespoons raw cacao nibs
- 2 tablespoons hemp seeds
- 2 tablespoons unsalted pistachios roughly chopped
- Flaky salt optional
Ingredients
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- Slice off the ends of the fruit and cut away the peel and pith. Slice into thin rounds and remove any visible seeds. Squeeze juice from the pieces of peel (up to 2 tablespoons) into a small bowl or glass jar with a tight-fitting lid. Add the oil, vinegar, salt, and pepper flakes (if using), cover, and whisk or shake vigorously until combined. Set aside.
- Place the greens and radicchio in a serving bowl and pour about half the dressing, or just enough to lightly coat the greens. Use your hands to toss well, then scatter the citrus overtop and drizzle with more dressing, if you like. Sprinkle with flaky salt (if using) and) the nut and seed topping.
- Store extra dressing in the refrigerator for up to 7 days.
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