Tomato, Fig & Mozzarella Salad

This tomato, fig and mozzarella salad is the perfect salad for Spring/Summer.

It will take you ten minutes to make and can be eaten on its own, with some Sourdough bread or as a side to a protein of choice.

It is always good to know what you are eating so here is a little breakdown of the nutritional value of each ingredient:

Tomato: A fruit from the nightshade family that packs a lot of health benefits. This little fruit contains an abundance of an antioxidant called lycopene, which is so good for you. Summer is the best time for tomatoes. There is nothing worse than a bland tasting tomato in my opinion. Some people do react to tomatoes so you have to listen to your body!

Fig: I was surprised by the nutritional power of these little fruits. Rich in polyphenols they help the body fend against oxidative damage in the body. Over time they have been used to treat illnesses like diabetes, liver disease and much more. They are also a good source of fibre and may help boost the immune system.

Rocket: This green vegetable has an abundance of beneficial nitrates and polyphenols. Including this in your diet is said to help protect against cancer, reduces risk of diabetes and may support heart health.

Buffalo Mozzarella: Not everyone does well with dairy, so it’s definitely something to think about. Pay attention to how you feel after eating cheese or drinking milk. It is rich in Vitamin B7, which is good for your hair, skin and nails. It’s also a great source of protein. It is high in fat and that’s something to note. Quality does matter when it comes to dairy so make sure you are reading the label to buy something that has not been overly processed.

Basil: Basil contains antioxidants, which combat free radicals in the body. Free radicals can cause damage to cells, leading to an increased risk of health concerns, like diabetes and heart disease. Basil can also benefit your digestion because of its anti inflammatory properties, which soothe the digestive tract. It's also said to do wonders for skin health!

The dressing is mostly extra virgin olive oil, which is very high in monounsaturated fats. I am a big believer in personalized nutrition and eating what makes you feel good but there is no argument around the fact that the body does need a healthy source of fat. You can read about this more in my article with Nutritional Therapist Kelly Gleeson.

Tomato, Fig & Mozzarella Salad Recipe

Makes: 4 servings

Prep: 10 minutes

Ingredients

• 2 cups of cherry tomatoes sliced in half

• 1 pack of Buffalo Mozzarella

• 4-6 figs cut into quarters (depending on size)

• 3 big handfuls of rocket or a green of choice

• Some basil leaves for garnishing

Dressing

• 3 tbsp extra virgin olive oil

• 1 tsp honey (optional because the figs are sweet too)

• 1/2 tsp salt

Instructions

1. Wash the rocket and pat dry.

2. Slice the tomatoes and figs.

3. Prepare the dressing in a small bowl and use up to half of this on the rocket or green of choice. Use your hands and massage this into the leaves and add to a salad dish.

4. Place the tomato and fig on the rocket.

5. Add the mozzarella, breaking it up into pieces with your hands.

6. Drizzle the rest of the dressing and toss, garnish with basil leaves.