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Grapefruit Arugula Salad

You are adding an extra boost of health-promoting vitamins A, C, and K when you include this easy-to-prepare recipe to your Healthiest Way of Eating. One serving provides 64% of the Daily Value (DV) for vitamin K, 26% DV for vitamin C, and 20 % DV for Vitamin C. Enjoy!

Prep and Cook Time: 15 minutes Ingredients: 1 pink grapefruit 1 large bunch arugula (about 4 cups) 1 bunch watercress (about 2 cups) 2 TBS coarsely chopped walnuts Dressing 2 TBS lemon juice 2 tsp honey 2 tsp prepared Dijon mustard 1 TBS extra virgin olive oil salt and cracked black pepper to taste

Directions:

1. Peel grapefruit and cut out each section between the membrane.
2. Prepare arugula by tearing into pieces, washing and drying. Cut off tops of watercress and wash and spin dry along with the arugula. A salad spinner is the best way of doing this.
3. Mix together dressing ingredients, toss with salad greens and grapefruit sections and top with chopped walnuts.

   Serves 4

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Grapefruit Arugula Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Grapefruit Arugula Salad 1.00 serving 171.54 grams 63.22 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 180.24 mcg 225.3 64.1 excellent vitamin C 55.24 mg 92.1 26.2 excellent vitamin A 3586.64 IU 71.7 20.4 excellent calcium 133.17 mg 13.3 3.8 very good manganese 0.26 mg 13.0 3.7 very good potassium 418.13 mg 11.9 3.4 very good folate 47.07 mcg 11.8 3.4 very good magnesium 34.21 mg 8.6 2.4 good vitamin B6 (pyridoxine) 0.13 mg 6.5 1.9 good vitamin B2 (riboflavin) 0.11 mg 6.5 1.8 good dietary fiber 1.59 g 6.4 1.8 good tryptophan 0.02 g 6.2 1.8 good vitamin B1 (thiamin) 0.09 mg 6.0 1.7 good phosphorus 58.17 mg 5.8 1.7 good protein 2.66 g 5.3 1.5 good vitamin B5 (pantothenic acid) 0.52 mg 5.2 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Grapefruit Arugula Salad

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