EatSmarter exclusive recipe

Orange and Fig Salad

with Manchego
4.5
Average: 4.5 (4 votes)
(4 votes)
Orange and Fig Salad

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

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Health Score:
9,0 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
100
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)
Calorie100 kcal(5 %)
Protein3 g(3 %)
Fat2 g(2 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.6 mg(5 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.1 mg(9 %)
Vitamin B₆0.1 mg(7 %)
Folate26 μg(9 %)
Pantothenic acid0.4 mg(7 %)
Biotin5.3 μg(12 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C47 mg(49 %)
Potassium308 mg(8 %)
Calcium132 mg(13 %)
Magnesium27 mg(9 %)
Iron0.9 mg(6 %)
Iodine5 μg(3 %)
Zinc0.4 mg(5 %)
Saturated fatty acids1.1 g
Uric acid27 mg
Cholesterol4 mg
Development of this recipe:

Ingredients

for
2
Ingredients
2
small Oranges
2
ripe Figs
2 sprigs
1 piece
freshly ground Pepper
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.