Pear Arugula Salad with Maple Vinaigrette | Recipes | Cook For Your Life
Pear Arugula Salad with Maple Vinaigrette - Cook For Your Life-anti-cancer recipe

Pear Arugula Salad With Maple Vinaigrette

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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 8 ingredients

This fall salad is a great way to use arugula. Its pepperiness, in combination with the crunch of walnuts and salty, creamy blue cheese, provides perfect contrast to the sweetness of the pears and...


Ingredients

For the Maple Vinaigrette:

  • 1 tablespoon cider vinegar
  • Sea salt and black pepper, freshly ground, to taste
  • 2 teaspoons maple syrup (or to taste)
  • 3 tablespoons extra virgin olive oil

For the salad:

  • 4 cups baby arugula, washed
  • 2 firm ripe pears (such as Bosc or Bartlett), washed, cored, quartered and sliced (see Chef Tips)
  • ⅓ cup crumbled blue cheese (see Chef Tips)
  • ¼ cup walnuts, coarsely chopped
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Nutrition Facts

Calories

242 cals

Fat

18 g

Saturated Fat

4 g

Polyunsaturated Fat

5 g

Monounsaturated Fat

9 g

Carbohydrates

18 g

Sugar

12 g

Fiber

4 g

Protein

4 g

Sodium

316 mg

Directions

  1. Make the vinaigrette in the bottom of a large bowl as described here.
  2. Add the arugula, pears, cheese, and walnuts to the bowl. Toss to coat. Serve immediately.

Chef Tips

To figure out if a pear is ripe, give its neck a slight squeeze. It if gives, the pear will be sweet and juicy. For this salad, don’t use pears that are over-ripe and soft. Firm pear slices will be more likely to stay in one piece when tossed with the dressing.

If on an immunosuppressed diet, swap the blue cheese crumbles for shaved parmesan or chunks of pasteurized goat cheese.

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society


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