Winter Citrus Salad with Arugula, Pomegranate & Maple Dressing
This Winter Citrus Salad is the perfect balance of vibrant flavors and powerful mental health benefits, making it an ideal addition to your Christmas dinner. Featuring a mix of arugula, creamy avocado, tangy grapefruit, and crunchy walnuts, it’s not only delicious but also packed with brain-boosting nutrients. From reducing stress and boosting mood with antioxidants and omega-3s, to supporting serotonin production with folate-rich greens, this salad is a festive way to nourish your body and mind. Celebrate the season with a dish that supports your mental well-being while delighting your taste buds!
Ingredients:
Salad:
4 cups mixed greens (such as spinach, baby kale, or a spring mix)
2 cups arugula
1 ripe avocado, sliced
1 grapefruit, segmented
1 honeycrisp apple, thinly sliced
½ cup pomegranate arils (seeds)
½ cup toasted walnuts (or pecans if you prefer)
2 oz goat cheese, crumbled
1 small red onion, thinly sliced (optional, for a touch of sharpness)
Maple Dressing:
3 tbsp olive oil
1 tbsp apple cider vinegar
2 tbsp maple syrup (adjust to taste)
1 tsp Dijon mustard
1 tbsp fresh lemon juice
Salt and pepper to taste
Mental Health Benefits
Mental Health Benefits
Maple Syrup (in Dressing): Maple syrup is a natural sweetener that provides a quick energy boost without the blood sugar spikes associated with refined sugars. It contains small amounts of zinc, a mineral important for brain function and mood regulation. While maple syrup should be consumed in moderation, its lower glycemic index compared to processed sugars can help stabilize energy levels and avoid mood swings.
Apple Cider Vinegar (in Dressing): Apple cider vinegar has been shown to have a positive effect on gut health, and since the gut is closely linked to brain function, supporting gut health may help improve mood and mental clarity. It can also stabilize blood sugar levels, preventing the mood swings that can come with blood sugar spikes and crashes.
Lemon Juice (in Dressing): Lemon juice is rich in vitamin C, which supports the production of neurotransmitters, particularly dopamine, which plays a role in motivation and pleasure. Vitamin C also helps manage stress and boosts overall immune function, which can enhance mental health.
Mixed Greens and Arugula: Leafy greens like arugula and mixed greens are rich in folate, a B vitamin that plays a crucial role in producing serotonin, the brain chemical responsible for mood regulation. Folate deficiency has been linked to depression and cognitive issues. These greens are also high in antioxidants, which protect the brain from oxidative stress and inflammation, potentially reducing the risk of neurodegenerative diseases.
Avocado: Avocados are packed with healthy fats, especially omega-3 fatty acids, which are vital for brain health and improving mood. They help reduce inflammation in the brain, boost cognitive function, and support the production of neurotransmitters like serotonin. Additionally, avocados contain folate, which is linked to a lower risk of depression and anxiety.
Grapefruit: Grapefruit is a great source of vitamin C, which is essential for reducing cortisol (the stress hormone) levels. Vitamin C also supports the immune system and helps fight off fatigue and stress. Research has shown that vitamin C can improve mood and reduce symptoms of anxiety and depression. The fruit's natural sweetness also provides a gentle energy boost.
Pomegranate Arils: Pomegranates are rich in antioxidants, which help protect brain cells from oxidative damage and support cognitive function. Pomegranate has also been linked to a reduction in inflammation and a lowered risk of mental health disorders, including anxiety and depression. The fruit's bright, tangy flavor can also have a mood-boosting effect, as it stimulates the release of feel-good chemicals in the brain.
Walnuts (or Pecans): Walnuts are an excellent source of omega-3 fatty acids, which are important for brain function and have been shown to help reduce symptoms of depression and anxiety. They also contain antioxidants, vitamins, and minerals that support cognitive health. Eating nuts like walnuts has been linked to a lower risk of neurodegenerative diseases and improved overall mental well-being.
Goat Cheese: Goat cheese is a source of probiotics, which help maintain gut health. Since the gut and brain are connected through the gut-brain axis, a healthy gut microbiome can improve mood and reduce symptoms of anxiety and depression. Goat cheese also contains tryptophan, an amino acid that the body uses to produce serotonin, which helps regulate mood.
Instructions:
Prepare the salad: In a large bowl, combine the mixed greens and arugula. Add the avocado slices, grapefruit segments, pomegranate arils, toasted walnuts, and crumbled goat cheese. If using, add the thinly sliced red onion for extra depth of flavor.
Make the dressing: In a small bowl, whisk together olive oil, apple cider vinegar, maple syrup, Dijon mustard, lemon juice, salt, and pepper until well combined and emulsified.
Assemble and serve: Drizzle the maple dressing over the salad just before serving and gently toss to combine. Adjust the dressing to your taste if needed.
