Healthy meal plans include lots of fruits and vegetables. This salad has both.
Healthy Meal Plans Include Salads with Fruits & Vegetables
A healthy meal plan involves trying new foods. Don’t eat the same old boring green salad every day. Liven things up by being adventuresome.
Have you ever eaten a kumquat? In case, you’re not familiar with this cute little citrus fruit, here is some information about kumquats.
Add Kumquats to Your Healthy Meal Plan
The kumquat, which resembles a miniature oval-shaped orange, is cultivated in the United States, China and Japan. The skin is sweet and the center is tart which creates a sweet and sour flavor.
This small citrus fruit is a very good source of dietary fiber and vitamins C and A. You can eat the whole fruit, including the skin, which tastes sweet. Just watch out for seeds.
Kumquats are low in calories. Eight kumquats has only 108 calories, but contains 10 grams of dietary fiber. Getting adequate fiber is good for heart health and for digestion. It also helps control blood glucose and insulin production and reduces the risk of developing Type 2 diabetes.
These tiny fruits are also rich in Vitamin C and A. Vitamin C is an antioxidant and is necessary for the health of blood vessels, tendons, ligaments and bones. Vitamin A helps keep our eyes, teeth, and skin healthy.
Try this salad with kumquats and butter lettuce.
Kumquat Mint Salad with Jasmine Dressing
Ingredients (serves 4)
• 2 bags jasmine tea
• 5 ounces kumquats (about 15)
• 1 tablespoon canola oil
• 1/2 teaspoon kosher salt
• 1/4 teaspoon pepper
• 1 1/2 qts. butter lettuce torn into large pieces
• 1/2 cup small whole mint leaves, or torn larger leaves
• 1/3 cup toasted slivered almonds
1. Heat 2/3 cup water in a small saucepan over high heat until small bubbles form. Add tea and remove from heat. Steep 3 minutes and stir. Strain tea and let cool; discard tea bags.
2. Meanwhile, seed and thinly slice kumquats.
3. In a small bowl, make dressing: Combine chopped kumquats, jasmine tea, oil, salt, and pepper.
4. Put lettuce, mint, sliced kumquats, and almonds in a salad bowl. Add dressing and toss gently to coat.
To seed kumquats, either thinly slice each kumquat crosswise about a third of the way into the fruit or quarter the fruit lengthwise; then remove seeds with a knife tip.
Nutrition (per 2 cup serving)
Protein: 3.8 g
Fat: 8.4 g
Carbs: 10 g
Fiber: 4.6 g
Click here for this recipe and add it to your healthy meal plans.