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Eat Well May. 29. 2013
Salads

Avocado Artichoke Arugula & Spinach Salad

May. 29. 2013
Salads
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

Avocado Artichoke Arugula & Spinach Salad. How’s that title for some alliteration. Today I’m here to share one of my current food phases in the salad world, Avocado Artichoke Arugula & Spinach Salad. I get into food phases, which by my definition is eating a certain meal or food daily because you enjoy it so much and can’t get enough of it! This salad has been in my food phase as of late and who can blame me? It’s a delicious combination of sweet, zesty, and earthy flavors; and it’s incredibly simple to make.

This salad is a flavor explosion in a bowl! Filled with peppery arugula, sweet spinach, creamy avocado, earthy artichoke hearts, zesty red onion, refreshing cucumber, and nutty hemp seeds. The Zesty Lemon Shallot Dressing is a great dressing to compliment the flavors and brighten it up a bit with the citrus. I promise this unique salad will be great to incorporate into your salad recipe box.

Artichoke love // fiber, fiber, and more fiber! Artichokes have about 7g of fiber per artichoke. They’re also full of vitamin C, K, folate, magnesium, manganese, potassium, phosphorus, and copper.

Arugula has a hefty amount of vitamin A, C, K, folate, calcium, potassium, magnesium, and manganese. It has a peppery taste and very delicate leafs. A tip when working with arugula is to rinse, rinse, rinse! Arugula when bought in a bundle organically, has a lot of sand in between the leaves. I typically fill a large bowl of cold water and dunk the arugula leaves in and out, shaking off the excess sand, and repeat until the water is clear and free of sand. The last thing you want is gritty salad…

 

Make it a meal // Top with quality proteins such as tofu, tempeh, beans, chicken, eggs, fish, nuts, more seeds, etc.

As with all my recipes, keep it simple, if you don’t like an ingredient or simply don’t have it on hand improvise to your hearts (and taste buds) desire. This salad can be made as a large salad or you can share with others.

 

Avocado Artichoke Arugula & Spinach Salad
Recipe Type: salad
Author: McKel Hill, MS, RD, LDN
Prep time:
Total time:
Serves: 1-2
A delicious, peppery, and slightly sweet salad filled with artichokes, avocados, and arugula.
Ingredients
  • 2 cups of organic spinach
  • 2 cups of arugula
  • 1/2 cup fresh sliced organic cucumber
  • 1/4- 1/2 cup of roasted artichoke hearts (fresh then roasted or frozen and thawed)
  • 1/2 avocado
  • 1/4 cup diced red onion
  • 3 tablespoon of shelled hemp seeds
  • fresh black pepper and sea salt to taste
Instructions
  1. Prep all the vegetables by slices, dicing, or chopping.
  2. Slice the avocado in half and simply scoop out the avocado.
  3. Combine all the ingredients in a large salad bowl.
  4. Dress with the Zesty Lemon Shallot Dressing (optional)
  5. ENJOY!

Do you get in “food phases”? What has been your latest favorite meal/food you can’t seem to get enough of? Share below, I’d love to hear about you and your quirky eats!

Happy salad making,

xo McKel

The Recipe

Serves 1-2

Print

Ingredients:

  • 2 cups of organic spinach
  • 2 cups of arugula
  • 1/2 cup fresh sliced organic cucumber
  • 1/4- 1/2 cup of roasted artichoke hearts (fresh then roasted or frozen and thawed)
  • 1/2 avocado
  • 1/4 cup diced red onion
  • 3 tablespoon of shelled hemp seeds
  • fresh black pepper and sea salt to taste

Directions:

  1. Prep all the vegetables by slices, dicing, or chopping.
  2. Slice the avocado in half and simply scoop out the avocado.
  3. Combine all the ingredients in a large salad bowl.
  4. Dress with the Zesty Lemon Shallot Dressing (optional)
  5. ENJOY!

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  • Meg

    How do you roast artichoke? I love eating it when I am at a restaurant but have no idea how to cook it! HELP!

    • Good question Meg, for right now to get you through the recipe you can simply find how to on the world of google (ha), but for future sake I will make a post about this! Thanks for stopping by 🙂

  • Ash

    I heard that spinach and some other vegetables can’t be eaten raw, I’m so confused right now! Can you tell me which vegetables can’t be eaten raw and why so?

    • Hi Ash, mostly all vegetables can be eaten raw with the exception of root vegetables and several others- spinach can always be eaten raw unless you are an individual where it would need to be cooked from a disease state/digestive disfunction issue- I can’t speak for everyone this is just a general answer!

  • Ann

    Is it possible to just buy artichoke hearts in a jar? Roasting and then getting the hearts out sounds like a lot of work. Thoughts?

    • Haha yes, it does take a little bit of time so you can use those or even better, frozen and thawed artichokes 🙂 Trust me, I don’t always have the time to do the whole process as well!