zesty rocket salad with red grape and walnut pin

Zesty rocket salad with red grape and walnut

I know, I know, Summer is over.

But salads this delicious deserve a little year-round attention.

When it comes to parties, barbecues and, well, anything food related, bringing an impressive salad has to be at the top of the list (…after wine).  This zesty rocket salad is certainly impressive, and your guests won’t even know it took you only a few simple minutes to prepare.


IMPRESSIVE, they will say.  Wait until they taste it.

The best thing about this salad is that it is PACKED with healthy goodness (and you all know I love healthy goodness).  So even if you are heading to a totally indulgent party, at least you know this zesty rocket salad will ensure you get some goodness into your body (read how to indulge without guilt HERE).

Want to know why this zesty rocket salad with red grape and walnut is so awesome?

Too bad, I’m going to tell you anyway…

ROCKET: A delicious peppery taste AND one serving provides more than the daily requirement of Vitamin K (important for bone-development)

WALNUTS: Did you know most nuts resemble the area of the body that they best serve?  Crazy huh!?  With that, you’re not going to be surprised when I tell you walnuts are an amazing brain-food.  Walnuts are one of the best sources of alpha-linolenic acid (a form of Omega-3 fatty acid).  Omega-3 fatty acid is important for brain health AND promote healthy sleep by regulating melatonin production.  SO MUCH GOODNESS.

The only downside to walnuts is that they are considered a high histamine food (meaning they trigger a histamine response in the body), which is ironic because they are also known to help fight inflammation.  If you are sensitive to histamine then make sure you check with your health care professional or naturopath before going too crazy on the walnut front.

RED GRAPES: A good salad needs crunch, texture and flavour.  And that is where red grapes come in.  Even if you’re not a fruit-in-salad (unless it’s fruit salad, duh) type person I beg you to give it a shot.  You might just be surprised at how delicious grapes make a salad.  Red grapes contain Vitamins B1, B6, C; manganese, potassium and flavonoids.

LEMON JUICE: Zesty, fresh and SAHHHHH good for you!  Lemon juice aids digestion, has slight antibacterial properties and is an incredible source of antioxidants.

FETA: pretty much just delicious.  If you are vegan or dairy free you can remove the feta and replace with a dollop or two of homemade hummus, unsweetened coconut yogurt or vegan ‘cheese’.  If not, opt for an organic goat’s or sheep’s milk feta as it is gentler on the tummy.

I personally choose to use organic produce when it comes to salads (read why I choose ORGANIC here) but if you don’t have access to organic veggies then don’t stress!  Simply purchase local produce where ever possible and wash well.

zesty rocket salad with red grape and walnut
zesty rocket salad with red grape and walnut
zesty rocket salad with red grape and walnut
zesty rocket salad with red grape and walnut

Zesty rocket salad with red grape and walnut

Serves: 4-6

Prep time: 5 minutes

Zesty rocket, red grape and walnut salad | healthy, simple

Ingredients

  • 60g rocket
  • 1/2 cup red grapes
  • 1 spring onion
  • 1/4 cup feta
  • 1/4 cup walnuts
  • DRESSING
  • 1/2 lemon, juiced
  • 1 tsp extra virgin olive oil
  • Cracked pepper

Instructions

  1. Wash the rocket leaves and air or pat dry using a kitchen towel. Arrange on a serving dish;
  2. Finely chop the spring onion and sprinkle over the rocket leaves;
  3. Prepare the remaining ingredients by halving the grapes, dicing/crumbling the feta and roughly chopping the walnuts. Scatter the ingredients over the rocket leaves;
  4. To serve, mix together the lemon juice and EVOO and drizzle over the salad. Add cracked pepper to taste.
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https://hernourished.com/2016/zesty-rocket-salad/

Do you do fruit in savoury salads?

8 Responses
  1. As you know I’m quite partial to a salad!
    I love the mix of flavours in this one and thank you for the info on walnuts, that is so good to know, being a chronic hayfever sufferer, i’m on regular anti-histermines so this is very very interesting to know.
    Thanks for linking up to Your Weekly Feed hun. xx

    1. Yes I went to a naturopath a few years ago due to severe eczema and it turns out I have a high histamine response going on inside. I still eat high histamine foods but just try to keep them limited. It’s crazy how different foods can impact our bodies so significantly! x