SUPERFOOD SALAD WITH RED CHICORY, BLOOD ORANGES & RED CABBAGE

The most delicious things are often the simplest & this superfood red chicory salad is definitely one of those. It’s a real celebration of delicious fresh flavours and can be thrown together within 15 minutes. A perfect party appetizer or side. Vegan & gluten free.   

As soon as I saw gorgeous purple chicory, red cabbage and blood oranges next to each other at the fruit & veg market stall at the weekend, I thought this is a perfect combination for a simple, fuss free flavour punching salad. The addition of rocket for an extra peppery taste, toasted pine nuts for more crunch and a simple blood orange vinaigrette is all it took to bring beautiful fresh flavours together in one bowl.

WHY YOU’LL LOVE THIS RED CHICORY SALAD

• First of all, this salad looks so vibrant and so colourful, that it’ll make a beautiful centrepiece at your dinner table. We eat with our eyes first, right?
• It has the perfect combination of bitter-sweet flavours and textures
• Thirdly, it’s packed full of nutrients and good for your gut goodness.
• It’s super quick and easy to prepare. 15 minutes is all it takes to throw it together! No fuss & no special equipment.

WHAT IS CHICORY AND WHY IS IT GOOD FOR YOU?

Chicory root (also known as endive or witloof) is a good source of inulin, a type of prebiotic fiber that has been linked to increased weight loss and improved gut health. Is also contains some manganese and vitamin B6, both of which are tied to brain health.

Google research suggests that chicory is used for loss of appetite, upset stomach, constipation, liver and gallbladder disorders and rapid heartbeat. It is also used to protect the liver and balance the stimulant effect of coffee. The latter one for someone who is addicted to coffee as much as I am, is super beneficial!

All in all my friends, I hope I’ve convinced you to add a bit of chicory goodness to your diet!

KEY INGREDIENTS

The following combination of simple yet flavourful ingredients is what gives this salad a delicious and nutritious punch.

• Red chicory leaves (we’ve spoken enough about its goodness above).

• Red cabbage. Whilst adding an extra crunch to the salad, it’s also a great source of vitamins and minerals like folate, which helps the body to produce red cells. It also contains vitamin C, which acts an antioxidant, and potassium, which we need for a healthy heart.
  
• Blood oranges. They add citrus sweetness to this salad and counterbalance slight bitterness of chicory and rocket. From nutritional perspective, they’re rich in vitamins A & C, potassium, manganese, antioxidants and dietary fiber. As the blood orange season is super short, you can by all means substitute blood oranges with normal oranges.

• Rocket salad (also known as arugula or rucola in Italian). In case you didn’t know, rocket salad is one of the cheapest superfoods you can lay your hands on. This delicious green is a nutrient-dense food that is high in fiber and phytochemicals. It is low in sugar, calories, carbohydrates, and fat and high in calcium, potassium, folate, vitamin A, C & K.
  
• Pine nuts add an extra crunch and flavour, especially when they’re toasted, and are a great source of healthy fats.
  
• Pomegranate seeds add sweetness, as well as extra nutrients. They’rehigh in antioxidants and good for your heart. They also aid in lowering cholesterol levels and fighting cell damage.

HOW TO MAKE A SIMPLE SALAD VINAIGRETTE WITH BLOOD ORANGES

We simply combine freshly squeezed juice of a blood orange and lemon and mix it with olive oil and a little maple syrup to balance out the acidity. Whisk it together until well combined and that’s it! It couldn’t be any more simple, right?

LOOKING FOR MORE DELICIOUS AND HEALTHY SALAD INSPO?

Check out some of the readers’ favourite recipes below:

• Super easy spring green salad
• Grilled nectarine & lentil salad
• Watermelon salad with vegan Parmesan
• Green kale salad with spicy roasted chickpeas
• Easy Moroccan inspired salad

I really hope you’ll get to recreate this delicious red chicory salad. If you do, be sure to drop a comment here on the blog, tag me in your photos on Instagram, Facebook or Pinterest so I don’t miss them. It gives me so much joy seeing your takes on my recipes!

Take care and see you next week.

Healthfully yours,

Tania x

SUPERFOOD SALAD WITH RED CHICORY, BLOOD ORANGES & RED CABBAGE

Tania Pilcher | Fit Foodie Nutter

The most delicious things are often the simplest & this red chicory salad with red cabbage, rocket and blood oranges is definitely one of those. It’s a real celebration of delicious fresh flavours and can be thrown together within 15 minutes. A perfect party appetizer or side. Vegan & gluten free.

4.58 from 7 votes

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Course Appetizer, Side Dish

Cuisine British

Servings 4

Ingredients

  

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For the salad:

• 140 g red chicory end trimmed
• 150 g rocket salad
• 150 g red cabbage thinly shredded
• 3 blood oranges or normal oranges, peeled and thinly sliced
• A handful of pomegranate seeds
• A handful of toasted pine nuts
• 2 tbsp extra virgin olive oil
• Salt & pepper

For blood orange vinaigrette:

• Juice of 1 blood orange
• Juice of 1 lemon
• 3 tbsp extra virgin olive oil
• 2-3 tbsp maple syrup more if needed

Instructions

 

• Combine chicory leaves, rocket and red cabbage, blood oranges & pomegranate seeds in a mixing bowl. Pour the olive oil and season with salt & pepper. Mix to combine.
• To make the dressing, combine blood orange juice, lemon juice and olive oil in a small bowl or jar and whisk (or shake if you’re making it in a jar) until smooth. Now start whisking in the maple syrup, a tablespoon at a time, until you reach the perfect balance between sweet and acidic.
• Pour the dressing over the salad just before serving. Garnish with toasted pine nut.

Keyword superfood vegan salad, red chicory salad, healthy salad

Making this? I’d love to see!Tag your snaps @Fit.Foodie.Nutter and #fitfoodienutter