Arugula Salad with Pear, Walnuts and Gorgonzola
Healthy, because
Even smarter
Nutritional values
Walnuts help us stay relaxed during stressful times because of their nerve-strengthening B vitamins and the mineral magnesium. They are also a good source of melatonin, a hormone that helps us fall asleep. Walnut oil is rich in omega-3 fatty acids, which supports health and blood vessel health.
This recipe tastes delicious with whole wheat rye or whole wheat spelt bread. If you are not a fan of gorganzola, use goat's cheese or burratta.
(Percentage of daily recommendation)
| Calorie | 344 cal. | (16 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 15.6 μg | (26 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 36 μg | (12 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 261 mg | (7 %) | ||
| Calcium | 202 mg | (20 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 13 mg | |||
| Cholesterol | 23 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 2 ozs Walnut
- 7 ozs Arugula
- 3 slices Baguette
- 1 Tbsp olive oil
- 2 Pear
- 4 ozs Gorgonzola
- 1 garlic clove
- 1 tsp honey
- 2 Tbsps apple cider vinegar
- 2 Tbsps Walnut oil
- salt
- freshly ground peppers
Preparation steps
Toast nuts briefly in a frying pan and let cool. Rinse arugula, spin dry and place on a large plate. Crisp bread in a pan with hot olive oil and then cut into bite-size pieces. Rinse pears, cut in half, core and cut into strips. Spread pears over the arugula and top with bread and coarsely chopped nuts. Add about 2/3 of the crumbled cheese. Take remaining cheese and add peeled garlic clove, honey, vinegar and 1 to 2 tablespoons water. Drizzle in oil and purée mixture. Season with salt and pepper to taste. Drizzle dressing over salad prior to serving.
