Lunch: Orange and Walnut Salad

Serve this light salad as a healthy option at your holiday gathering this year. It'll provide you with some fresh fruit and veggies - two things that are often missing from the typical holiday spread!

This recipe includes superfoods such as:

Lemon, Honey

Health benefits of Orange and Walnut Salad

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

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

Salad
8 cups mixed salad greens
2 large carrots, peeled and thinly sliced
1 small red onion, thinly sliced
2 large oranges, peeled and sectioned

Vinaigrette
2 tablespoons fresh orange juice
2 tablespoons fresh lemon juice
1 tablespoon honey
2 teaspoons Dijon mustard
¼ cup walnut oil
Sea salt and fresh ground black pepper to taste*

¼ cup walnut pieces

Instructions

Place the greens on a platter. Top with the carrots, onion, and oranges.
For the vinaigrette, whisk together the orange and lemon juices, honey, and mustard. Slowly add the oil in a thin stream, whisking constantly.
Drizzle the vinaigrette over the salad. Add salt and pepper to taste, and top with the walnuts.
Dietitian Tip: If you can’t find walnut oil, you can also swap in olive oil to make the dressing.

*Note: The nutrition facts above do not include any added salt.

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