Light And Refreshing

Orange and Fig Salad

with Manchego
4.714285
Average: 4.7 (7 votes)
(7 votes)
Orange and Fig Salad

Orange and Fig Salad - A fruity interaction, complemented by Spanish sheep cheese

share Share
print
bookmark_border Copy URL
Health Score:
92 / 100
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
181
calories
Calories

Healthy, because

Even smarter

Nutritional values

Thanks to their high alkaline value, figs neutralize acidity, which is great for the stomach. The protein-splitting enzyme ficain aids digestion and the small seeds in the figs help maintain the intestinal flora. Figs also add the mineral potassium, lowering blood pressure, which has a positive effect on the nerves and ensures a healthy electrolyte balance.

If you would like the fig salad to be a little more hearty, cut a red onion into fine rings and mix it into the salad. Onions improve the flow of blood, keep the body's organs healthy, and have an antibacterial effect. 

1 serving contains
(Percentage of daily recommendation)
Calorie181 cal.(9 %)
Protein7 g(7 %)
Fat5 g(4 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage5.7 g(19 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.2 μg(1 %)
Vitamin E1 mg(8 %)
Vitamin K0.5 μg(1 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.3 mg(19 %)
Vitamin B₆0.3 mg(21 %)
Folate50 μg(17 %)
Pantothenic acid0.7 mg(12 %)
Biotin7.5 μg(17 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C93 mg(98 %)
Potassium504 mg(13 %)
Calcium324 mg(32 %)
Magnesium44 mg(15 %)
Iron1.2 mg(8 %)
Iodine4 μg(2 %)
Zinc1.2 mg(15 %)
Saturated fatty acids3.1 g
Uric acid49 mg
Cholesterol12 mg
Complete sugar24 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 small Oranges
2 ripe Figs
2 sprigs Lemon thyme
1 pc Manchego
freshly ground peppers
How healthy are the main ingredients?
OrangeFigs
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 2 Bowls, 1 Peeler

Preparation steps

1.
Orange and Fig Salad preparation step 1

Use a sharp knife to remove the peel from the orange, including the bitter white pith, following the curve of the fruit. 

2.
Orange and Fig Salad preparation step 2

Working over a bowl to capture the juices, cut between membranes to remove whole orange segments. 

3.
Orange and Fig Salad preparation step 3

Rinse the figs and cut into wedges. Mix gently with the orange segments in another bowl.

4.
Orange and Fig Salad preparation step 4

Rinse lemon thyme, shake dry, pluck leaves and chop finely. Add to the fruit mixture and let stand for 5 minutes.

5.
Orange and Fig Salad preparation step 5

Meanwhile, shave the Manchego with a peeler into thin strips. Grind some pepper over the fig salad, top with cheese and serve.