Blood orange, mozzarella and arugula salad

Treat yourself to a tantalizing flavor combination with our bright blood orange, mozzarella and arugula salad. This refreshing dish showcases the creamy goodness of Italian cheese that can be torn into delicious pieces.

If you are lucky enough to come across burrata cheese, be sure to use it for an even more enjoyable experience. The creamy texture of the cheese perfectly complements the zesty citrus notes of the blood oranges.

To bring everything together, we added a delicious mustard dressing for a touch of spice. This salad is the perfect choice for a light and tasty meal that will make your taste buds dance with joy.

Ingredients

  • 3 blood oranges (or regular oranges).
  • 2 x 125g balls of mozzarella, the best you can afford (or burrara if you can get it), torn
  • 2 large handfuls of arugula
  • ½ red onion, thinly sliced
  • crusty bread for serving (optional)
  • 3 tbsp olive oil
  • 3 tbsp red wine vinegar
  • 2 tsp powdered sugar
  • 2 tsp whole grain mustard
  • 1 tsp mustard seeds (black or brown)
  • 1 tsp poppy seeds

Preparation steps

  1. Finely peel one of the oranges and mix it with the dressing ingredients and some spices.
  2. Cut the peel from the top and bottom of each orange, then lay them flat on a board.
  3. Using a small knife, cut the peel and pith from each orange, working in downward motions all the way around.
  4. Cut the oranges into thin slices and spread them on a platter with the mozzarella, rocket and onions.
  5. Drizzle the dressing over the salad and eat with crusty bread if desired.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
291 22g 10g 10g 10g 2g 14g 0.8g

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Blood orange, mozzarella and arugula salad

Blood orange, mozzarella and arugula salad

Ingredients

  • 3 blood oranges (or regular oranges).
  • 2 x 125g balls of mozzarella, the best you can afford (or burrara if you can get it), torn
  • 2 large handfuls of arugula
  • ½ red onion, thinly sliced
  • crusty bread for serving (optional)
  • 3 tbsp olive oil
  • 3 tbsp red wine vinegar
  • 2 tsp powdered sugar
  • 2 tsp whole grain mustard
  • 1 tsp mustard seeds (black or brown)
  • 1 tsp poppy seeds

Equipment and tools

  • dulcimer
  • Knife
  • Bowl
  • Whisk
  • platter

Allergen information

This recipe contains milk (mozzarella).

Storage and leftovers

If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days.

method

  1. Peel and segment the oranges, removing excess pulp and seeds.
  2. In a large bowl, combine the shredded mozzarella, arugula, and thinly sliced ​​red onion.
  3. In a separate small bowl, stir together the olive oil, red wine vinegar, powdered sugar, whole grain mustard, mustard seeds, and poppy seeds to make the dressing.
  4. Pour the dressing over the salad ingredients and mix gently.
  5. Arrange the orange pieces on the salad.
  6. Serve the salad on its own or with crusty bread on the side.

Health Benefits of Blood Orange

Known for their bright red color, blood oranges are not only delicious but also provide numerous health benefits. These citrus fruits are a great source of fiber, which aids digestion and helps maintain a healthy weight. They are also rich in vitamin C, which boosts the immune system, promotes collagen production for healthy skin, and protects against cell damage. Additionally, blood oranges are an excellent source of antioxidants such as anthocyanins, which have anti-inflammatory properties and may reduce the risk of chronic diseases.

Nutritional Benefits of Mozzarella

Mozzarella, a soft and creamy cheese, not only adds delicious flavor to the salad but also brings some nutritional benefits. Mozzarella is a good source of protein, necessary for muscle repair and growth. It is also rich in calcium, contributing to strong bones and teeth. In addition, mozzarella contains B vitamins, which play an important role in energy production and support brain function. However, it is important to choose high-quality mozzarella made from organic milk to avoid additives and achieve the full potential of its nutritional value.

The power of the rocket

Adding arugula to your salad not only adds a peppery flavor but also provides important nutrients. This leafy green vegetable is rich in vitamins A, C, and K. Vitamin A is essential for maintaining healthy vision and strengthening the immune system. Vitamin C is an antioxidant that protects cells from damage and supports overall immune function. Vitamin K is important for blood clotting and bone health. In addition, arugula contains a good amount of folate, which is essential for the proper development of the fetus during pregnancy.

The Benefits of Red Onions

Using thinly sliced ​​red onions in your salad not only adds a crunchy texture but also offers several health benefits. Red onions contain antioxidants called flavonoids, particularly quercetin, which has anti-inflammatory properties and may reduce the risk of chronic diseases. They also contain sulfur compounds, which have been linked to reducing the risk of certain types of cancer. Red onions are a good source of fiber, which promotes a healthy digestive system, and they contain vitamin C, which promotes a strong immune system.

Effects of olive oil

Using olive oil in this salad dressing brings a number of health benefits. Olive oil is rich in monounsaturated fats, which are considered healthy fats that reduce inflammation and reduce the risk of heart disease. It also contains antioxidants such as vitamin E, which protect cells from damage caused by free radicals. Additionally, olive oil has been linked to improved brain health as it may help reduce the risk of cognitive decline and improve memory.

The health value of whole grain mustard

Including whole grain mustard in the dressing not only improves the flavor profile but also offers some health benefits. Whole grain mustard contains mustard seeds, which are rich in antioxidants and can reduce inflammation. Mustard seeds are also a good source of minerals, including magnesium, calcium and potassium. In addition, mustard seeds contain fiber, which supports digestion and promotes satiety.

The Importance of Mustard Seeds and Poppy Seeds

Both mustard seeds and poppy seeds used in this salad dressing contribute to its flavor and provide additional health benefits. Mustard seeds have traditionally been used for their medicinal properties, including potential anti-inflammatory effects and aiding digestion. Poppy seeds contain several essential minerals such as magnesium, calcium and iron, which are important for maintaining bone health and preventing iron deficiency anemia. However, due to the opiate content, it is important to moderate your consumption of poppy seeds.

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