Dinner: Chicken and Orange Salad

This citrus salad provides a delicious vitamin C-boost.

Prep Time: 15 mins

This recipe includes superfoods such as:

Romaine Lettuce, Honey

Health benefits of Chicken and Orange Salad

Romaine lettuce contains chromium, which helps maintain normal blood glucose levels by making insulin more efficient. The chromium in romaine lettuce also promotes weight loss due to its ability to help control cravings, reduce hunger, and control fat in the blood.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1 medium orange
5 oz cooked skinless, boneless chicken thigh, cut in bite-size pieces
2 cups shredded romaine lettuce, coarsely chopped or torn
2 tbsps small shallots, minced
1 stalk large celery, chopped
3 fl oz frozen orange juice concentrate, thawed
1 tbsp white wine vinegar
1 fl oz water
1 tbsp canola oil
1 tbsp honey
1/4 tsp table salt
1/4 tsp black pepper
1/4 cup roasted sliced almonds

Instructions

1. In a large bowl, combine orange, chicken, lettuce, shallot, celery and almonds.

2. To make dressing, combine remaining ingredients in a cup; stir well to blend in honey.

3. If desired, add 1/8 tsp crushed red pepper flakes.

4. Pour dressing over salad just before serving; toss gently but well.

5. Note: Yields about 2 cups per serving. Vary the fruit by subbing two tangerines or seedless clementines for the orange.