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  • Orange, Fig, and Gorgonzola Salad
Orange, Fig, and Gorgonzola Salad

Orange, Fig, and Gorgonzola Salad

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Prepration Time
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Total Time
  • 10 minutes
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Prepration Time
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Total Time
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Prepration Time
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Total Time
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Prepration Time
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Total Time
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Prepration Time
  • 15 minutes
Total Time
  • 15 minutes
Serving
  • 4 People

Ingradients

For the Salad:
  • 4 cups baby arugula or mixed greens
  • 2 large navel oranges, peeled and sliced into rounds or segments
  • ¼ cup dried black mission figs, halved or quartered
  • ¼ cup crumbled Gorgonzola or blue cheese
  • ¼ cup toasted walnuts or pecans (optional)
  • Optional: 1 small red onion, thinly sliced and soaked in water to mellow flavor

 

For the Dressing:
  • 3 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar or red wine vinegar
  • 1 tsp honey or maple syrup (for vegan option)
  • ½ tsp Dijon mustard (optional)
  • Salt and black pepper to taste

Directions

Step 1: Prepare Ingredients

  • Wash and dry the greens. Place them in a large serving bowl.
  • Peel and slice the oranges. If using whole orange slices, remove any white pith if desired.
  • Quarter the figs and toast the nuts (if using).

Step 2: Assemble the Salad

  • Layer orange slices over the greens.
  • Sprinkle with figs, Gorgonzola, and toasted nuts.
  • Add red onion if using.

Step 3: Make the Dressing

  • In a small bowl, whisk together olive oil, balsamic vinegar, honey, mustard, salt, and pepper until emulsified.

Step 4: Toss & Serve

  • Drizzle dressing over the salad just before serving. Toss gently to combine.
  • Serve chilled or at room temperature.

Pros:

  • Sweet & Savory Flavor Combination: The balance of citrus, fruit, and cheese is satisfying and unique.
  • Rich in Antioxidants: Oranges provide vitamin C; arugula adds fiber and minerals.
  • Healthy Fats: Nuts add omega-3s and support heart health.
  • Low in Calories: A nutrient-dense meal that’s not too heavy.
  • Great for Entertaining: Elegant yet easy to prepare—ideal for dinner parties or holiday meals.

Cons:

  • Contains Strong Cheese: Gorgonzola may be too strong or moldy for some palates.
  • May Be Too Sweet for Some: Figs and oranges can make it feel dessert-like.
  • Not Vegan Friendly (as-is): Contains animal-based cheese unless substituted.
  • May Cause Bloating: Arugula and raw onions can cause discomfort for sensitive digestive systems.
  • Allergen Risk: Contains nuts and dairy—unsafe for those allergic.

Suitable for Aged People?

Yes, this Orange, Fig, and Gorgonzola Salad is generally suitable for aged individuals due to:

  • Soft Texture , making it easy to chew and digest.
  • High in Vitamin C & Potassium , supporting immune and heart function.
  • Good Source of Fiber , which supports digestion and gut health.
  • Flavorful Without Being Spicy , often appealing to older adults with reduced taste sensitivity.

However:

  • Heart Health Considerations: Should be enjoyed in moderation due to saturated fat from cheese.
  • Digestive Sensitivity: May cause bloating or discomfort in seniors with sensitive stomachs.
  • Dental Issues: Citrus juice may irritate mouth ulcers or tooth sensitivity.

Tip: Use mild goat cheese instead of Gorgonzola and reduce nuts for softer texture and easier digestion.

Who Should Avoid This Recipe?

This recipe may not be suitable for:

  1. People with Dairy Allergies or Lactose Intolerance: Gorgonzola contains dairy; use vegan cheese instead.
  2. Those with Mold Sensitivity or Histamine Intolerance: Gorgonzola is a mold-ripened cheese and may trigger reactions.
  3. Individuals with Nut Allergies: Toasted walnuts or pecans are common allergens.
  4. People with Acid Reflux or GERD: Citrus and vinegar may worsen symptoms.
  5. Diabetics (without modifications): Natural sugars from oranges and figs may affect blood sugar levels.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
220
Total Fat
12g
15%
Saturated Fat
4g
20%
Cholesterol
10mg
3%
Sodium
180mg
8%
Total Carbohydrate
22g
8%
Dietary Fiber
4g
14%
Total Sugars
16g
Protein
6g
12%
Vitamin A
2000 IU
40%
Vitamin C
40mg
44%
Calcium
100mg
8%
Iron
0.8mg
4%
Potassium
300mg
9%