Salmon and arugula salad with walnuts

Looking for a new healthy recipe?  Give this a try……
2 salmon fillets, grilled or baked
4 cups fresh baby arugula
½ cup of toasted walnuts, broken up
1 Grapefruit, peeled and sectioned
1 avocado, cut into ½ inch pieces
For the dressing:
2 Tablespoons Extra Virgin Olive Oil
2 Tablespoons of fresh squeezed lemon juice
Pinch of black pepper
Toss the arugula with the salad dressing, divide salad mix
onto 2 plates.
Place half of the grapefruit, avocado and walnuts on each
Top each salad with a whole salad fillet. Voila!
Enjoy this heart healthy, fresh and satisfying salad for
Health benefits:
is one of the best vegetable sources for vitamin K.  It is loaded with the minerals iron and
copper and the vitamins A and C, as well as folic acid. It has tons of flavor
and very few calories. Arugula is also a rich source of phytochemicals which
have shown to combat cancer-causing elements. This dark leafy green boosts bone
and brain health!
this fatty fish is loaded with protein and omega-3’s. We need omega-3’s for our
body to function properly. They can help lower triglycerides and blood
pressure, as well as decreasing inflammation in the blood vessels and joints.
Studies show that they can even help with depression.
These nuts are another rich source of omega-3 fatty acids. They are packed with
antioxidants and are an excellent source of vitamin E and B-complex vitamins.
They add a great crunch to salads, as opposed to croutons.
Grapefruit- this fruit is a powerhouse for Vitamin C and antioxidants. This
juicy fruit also protects against colon cancer, helps to lower cholesterol and
protects against prostate cancer in men.


this green, heart healthy little fruit, yes fruit, is low in cholesterol and
sodium. It is a good source of fiber, vitamin C, vitamin K and folate. It is
also another great source of Omega-3 fatty acids. One cup of this
nutrient-dense food has 4.6 grams of protein.
made this for dinner tonight. It is a great meal to kick the winter blues and
boost energy! My husband, who has a huge appetite, loves the fresh flavors in
this salad and it fills him up. The kids got a similar dish, only everything
was separated and for them I made some roasted potatoes. They gobbled it up!
Sanchez, OSR Fitness intern