Smarter Living: Recipes

With dried cranberries, apple and bell pepper this colorful salad is sure to turn heads. College student or wage slave, we can all use quick lunch-for-one ideas that are easy on your waistline and your wallet. Feel free to play around with the ingredients depending on your preferences and/or whatever you have in the fridge.

Prep time: 5 mins. – Calories: 350 (for salad alone), 500 (with salad dressing) – Cost: $6

mixed fruit arugula salad

Photo: Alice Henly Transport salad ingredients in reusable container, before mixing in salad dressing.

Salad Ingredients:

  • 2 cups mixed baby arugula (a couple handfuls)
  • 1 cup baby spinach leaves (one handful)
  • 1/2 red bell pepper*, diced
  • 1/2 red gala apple, diced
  • 2 Tbsp dried cranberries
  • 1 Tbsp goat cheese (I recommend honey goat cheese, which is best straight from the fridge. Don’t forget to pop it in the fridge once you get to work – it’s easier to break up when chilled.)
  • 1 Tbsp pine nuts (optional and best when lightly roasted)

Salad Dressing:

  • 1 Tbsp olive oil
  • 1/2 Tbsp balsamic vinegar
  • 1 tsp Dijon mustard
  • salt and pepper (Coarse salt and cracked pepper is best)

Method:

  1. In the morning before leaving the house combine all salad ingredients in a medium container, separating the goat cheese using a fork. Set aside.
  2. Mix all salad dressing ingredients together in a cup. If you have very small container (these come in very handy), use this to store and transport the salad dressing separately from the salad (so that it won’t get soggy). If not, pour the salad dressing over salad and transport it all together (spinach and arugula don’t tend to get too soggy in one morning).

*Bell peppers deliver a kick of antioxidants, vitamin B6 and vitamin C - one small pepper gives you up to three times your daily requirement of vitamin C. Red peppers, in particular, supply a healthy amount of beta-carotene (that your body converts into vitamin A), which is crucial for night vision.

last revised 4/19/2011

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