When You Want Something Fresh That Still Feels Satisfying

Sometimes you want something light, but you do not want to feel hungry again an hour later.

Maybe your meals have felt heavy lately. Maybe you have been reaching for quick foods because you are busy. Or maybe you want to add more fruit and vegetables to your day without making another plain salad.

This Apple, Orange and Grape Salad gives you a mix of sweetness, crunch and freshness in one bowl.

The apples, oranges, grapes and pomegranate seeds provide fiber, vitamin C and natural plant nutrients. Fiber can support regular digestion and help you feel satisfied after eating. Fruit also adds natural sweetness, which can make a salad feel more enjoyable without needing a heavy dressing.

Microgreens provide a simple way to add more variety to your plate. They are tender, easy to use and work well with fruit, especially when you want something fresh and less filling than a large bowl of lettuce.

This salad may be a good choice when you want to:

• Add more fruit and vegetables to your day

• Support regular digestion

• Eat something fresh when your appetite feels low

• Make a lighter lunch or side dish

• Satisfy a craving for something sweet and crunchy

• Add more color and variety to your meals

• Choose something refreshing during warmer weather

• Build a meal that does not feel heavy

Because this salad contains mostly fruits and greens, adding protein and healthy fat can help make it more filling and support steadier energy.

You do not need complicated meals to take better care of yourself. Sometimes a few fresh ingredients are enough to help you feel better about what you are eating.

Michelle Marley, INHC, FNHC, NBC-HWC

Apple, Orange and Grape Salad

Sweet, crisp and refreshing, this colorful salad combines fresh fruit, tender microgreens and a light citrus dressing.

Ingredients

For the Salad

• 4 cups mixed microgreens or tender spring greens

• 1 large red apple, thinly sliced

• 2 oranges, peeled and cut into segments

• 1½ cups red grapes, halved

• ½ cup pomegranate seeds

• ¼ cup walnuts, pecans or sliced almonds, optional

• ¼ cup crumbled feta or goat cheese, optional

For the Citrus Dressing

• 3 tablespoons extra virgin olive oil

• 2 tablespoons fresh orange juice

• 1 tablespoon apple cider vinegar

• 1 teaspoon Dijon mustard

• 1 teaspoon honey or maple syrup

• Pinch of sea salt

• Black pepper to taste

Instructions

1. Place the microgreens or spring greens in a large serving bowl.

2. Add the sliced apple, orange segments, grapes and pomegranate seeds.

3. Whisk the dressing ingredients together in a small bowl or jar.

4. Pour the desired amount of dressing over the salad and toss gently.

5. Add the nuts and cheese just before serving, if using.

Make It a Complete Meal

Add grilled chicken, salmon, shrimp, tofu or chickpeas.

You can also serve it with a hard-boiled egg or a small bowl of Greek yogurt on the side. Adding protein and healthy fat can help you stay full longer and make this a more complete lunch.