This chilled citrus salad recipe is a mixture of different types of citrus, all containing various levels of vitamins, minerals and antioxidants such as vitamin A, calcium, niacin and folate. They are all high in vitamin C; especially blood oranges contain up to 40 percent more of this immune boosting vitamin than other oranges! Nuts, seed and olive oil in this salad add a good dose of healthy fats. Beet greens, often under utilized, are one of the top 10 foods contributors to iron. Green lentils are also high in iron, protein and fiber. In all, this salad can be a balanced meal or side with a powerful immune punch.
Ingredients (serves 2 as meal or 4 as side)
1 navel orange
1 tangerine
1 blood orange
1 cup beet greens and stocks, chopped
½ cup almonds, soaked
1½ cup carrots, shredded
½ cup green lentils, soaked and preferably sprouted
2 tbsp virgin olive oil
½ tsp cayenne pepper
½ tsp sea salt
¼ cup sunflower seeds
handful of hazelnuts, crushed
maple syrup, to taste
Read more about the health benefits of nuts
Directions
Soak green lentils for a few days; rinse water everyday. They should begin to sprout within a few days. Soak almonds for over night to a few hours, drain and add to salad bowl. Peel and dice up oranges. Place in bowl with all other ingredients and toss.
Image: Louise Van Blyderveen
