The Perfect Summer Meal: Arugula, Grape and Sunflower Seed Salad

A refreshing salad can be a perfect meal on hot summer day. To top it off, this recipe combines a variety of healthy ingredients, so the delicious salad also provides the important nutrients your body needs. 

With antioxidants from the grapes, healthy fats and vitamin E from the sunflower seeds and oil, folate and vitamin A from the arugula, it’s hard to beat the nutrition profile on this summer salad.

You can also try topping the salad with a protein like salmon or tuna to make a well-balanced dinner entree.

Nutritional Information:
Amount per serving 

• Calories: 81 
• Calories from fat: 34% 
• Fat: 3.1 g 
• Saturated fat: 0.3 g 
• Monounsaturated fat: 0.5 g 
• Polyunsaturated fat: 2 g 
• Protein: 1.6 g 
• Carbohydrate: 13.1 g 
• Fiber: 1.2 g 
• Cholesterol: 0.0 mg 
• Iron: 0.7 mg 
• Sodium: 124 mg 
• Calcium: 47 mg 

Ingredients:

• 3 tablespoons red wine vinegar 
• 1 teaspoon honey 
• 1 teaspoon maple syrup 
• 1/2 teaspoon stone-ground mustard 
• 2 teaspoons grapeseed or olive oil 
• 7 cups loosely packed baby arugula 
• 2 cups red grapes, halved 
• 2 tablespoons toasted sunflower seed kernels 
• 1 teaspoon chopped fresh thyme 
• 1/4 teaspoon salt 
• 1/4 teaspoon freshly ground black pepper 

Preparation:

1. Combine vinegar, honey, syrup and mustard in a small bowl. Gradually add oil, stirring with a whisk.
2. Combine arugula, grapes, seeds and thyme in a large bowl. Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat.

The recipe is courtesy of Maureen Callahan, Cooking Light (May 2008).