Ah… this Fig and Arugula Salad with Buffalo Mozzarella 😍. We have recently been on a trip to Italy and I saw a version of this dish on Instagram whilst browsing. I thought: Figs, mozzarella – I have everything I need in terms of this beautiful produce right at my doorstep. So I made my version of this salad. We ended up having it several nights over our holiday because it simply was so delicious and so satisfying 😋.
And, as per my usual shenanigans, this recipe could not be any easier or simple. You wash some arugula, add some figs and buffalo mozzarella and then comes the “secret sauce”. Candied nuts. We are using super good for you and stocked with selenium brazil nuts. They are quickly roasted in a pan and deglazed with a bit of maple syrup. It adds an unexpected new dimension to the salad that is simply divine.
I mean – just look at these colours!! This salad has everything. Crunch, sweetness, pepper from the arugula, unexpected notes of “softness” from buffalo mozzarella, and of course the flavour explosion of beautiful, delicious figs. Seriously, this is such an easy one to make, yet so, so satisfying. You kind of want to jump into your kitchen immediately and make it 😉.
Why is this Fig and Arugula Salad with Buffalo Mozzarella good for you?
Beautiful, delicious figs. Figs are part of the ficus tree and belong to the mulberry family. They grow quite naturally in most Mediterranean countries. If you have ever stood under a ripe fig tree and eaten them straight from it, you may know that there are little things more joyous!! Whereas figs come in a range of colors, the inside is littered with tiny, edible seeds and beautiful purple flesh. As they are naturally quite sweet, they were oftentimes used as a sweetner before the ear of refined sugars. You can usually get figs fresh or dried, but be aware that the dry variety has a lot more concentrated sugar than the fresh one.
Figs are high in potassium, calcium, magnesium, copper, vitamin B6, and vitamin K. They are also super high in fiber. Dietary fiber is excellent for our gut health as it allows for waste to be eliminated more easily and effectively. At the same time, figs are also a prebiotic, which means it is a feeding ground for our good-gut bacteria. Figs are also high in antioxidants. As we now know, antioxidants combat free radicals within our bodies and thereby lower oxidative stress levels. Figs may also lower and stabilise blood pressure levels through them being naturally high in potassium. Animal studies have shown some promising results here, especially when there was a high intake of sodium (which naturally increases blood pressure).
Last but not least, I wanted to mentioned that there are some people who act allergic to figs. If you have an allergy to birch pollen, there may be some cross reactivity to figs. Fig trees also contain latex, which some people may be allergic to. Due to their fiber content, figs are oftentimes used as a natural laxative, which if eaten in too high a quantity could also lead to diarreha.
How can I adjust this Fig and Arugula Salad with Buffalo Mozzarella to my Diatary Requirements?
This recipe is gluten-free, and vegetarian. If you would like to make it vegan or paleo, simply omit the buffalo mozzarella, or use a cheese that is in line with either dietary requirement. If you would like to make this recipe nut-free, you can swap the brazil nuts for sunflower or pumpkin seeds.
Other delicious Salad Recipes on the Blog
There is so much goodness and versatility on the blog in the “salad” department. None of them contain plain lettuce and all of them are far away from simple, boring, or bland. Have a look:
- Tuscan Style Tomato and Bread Salad (Panzanella) – such a good punch of flavor!!
- My Mother-in-Law’s Apple Celery Salad – sounds unusual but it is so, so delicious
- Wild Rice Salad with Butternut Squash – a real “fall” pleaser. Delicious, crunchy, punchy, and earthy.
- Creamy Kale Salad – warming spices, and crunchy chickpeas – yum!
- Vegan Potato Salad – such a crowd pleaser and ideal for larger gatherings!
And there you have it for this week! Delicious, satisfying and oh-so-autumny. I hope you will fall in love with this salad as much as we have 🤩. As always, please let me know how you like it, by either leaving a comment below and/or rating the recipe. I look forward to hearing your thoughts!!