Citrusy & Berrylicious: Arugula Meets Currants
Ingredients for 2 servings:
- 1/2 cucumber
- 2 tomatoes
- ca. 250g (approx. 9 oz) mozarella
- 1 handful walnuts
- 1 package arugula
- 1 avocado
- 100g (3.5 oz) fresh red currants
For the dressing:
- 2 tablespoons flaxseed oil
- 2 handful blueberries
- 1 pinch of salt
- 2 tablespoon juice of 1/2 fresh lemon
- herbs (basil)
- Wash the arugula, cucumber, tomatoes, blueberries and red currants thoroughly.
- Slice the tomatoes, cucumber, mozzarella and peeled avocado.
- Squeeze the juice from half a lemon.
- Place the tomatoes, cucumber, mozzarella, arugula, walnuts and red currants into a large bowl.
- For the dressing, mix the freshly squeezed lemon juice with the flaxseed oil, a pinch of salt, blueberries and herbs in a small container
- Pour the finished dressing over the salad and your berry arugula salad is ready to serve!
Sources:
Fleming, S. A., Paul, T. L., Fleming, R. A. F., Ventura, A. K., McCrory, M. A., Whisner, C. M., Spagnuolo, P. A., Dye, L., Kraft, J., & Ford, N. A. (2025). Exploring avocado consumption and health: A scoping review and evidence map. Frontiers in Nutrition, 12. Source
The avocado is a nutrient-dense food. One-third of a medium-sized avocado (approximately 50 g) provides around 80 kcal, 3.4 g of dietary fiber (11 % of the daily value [DV]), 44.5 µg of folate (10 % DV), 0.73 mg of pantothenic acid (15 % DV), 85 µg of copper (10 % DV), 10.5 µg of vitamin K (10 % DV), 254 mg of potassium (7.5 % DV), and 4 mg of sodium (0.2 % DV).
In addition, avocados are rich in monounsaturated fatty acids (MUFA). Recent studies also indicate that regular avocado consumption may have positive effects on cognitive performance and skin health (Fleming et al., 2025)