Mizuna Citrus Salad 🌿🍊

🥗 Ingredients for 2 servings

✅ Salad Base:

• 150 g mizuna

• 1 orange (or blood orange)

• 1/2 grapefruit

• 1 handful of crushed walnuts or almonds

• 1 tablespoon sesame seeds

• 1 tablespoon feta cheese (optional)

✅ Vinaigrette:

• 1 tablespoon olive oil

• 1 tablespoon apple cider vinegar or lemon juice

• 1 teaspoon honey or maple syrup (optional)

• Salt and pepper, to taste

👩🍳 How to Make Mizuna Citrus Salad

1️⃣ Prep the citrus:

Peel the orange and grapefruit, remove the white membrane, and cut into bite-sized pieces.

2️⃣ Make the dressing:

Whisk together olive oil, vinegar or lemon juice, honey (if using), salt, and pepper.

3️⃣ Assemble the salad:

In a large bowl, add the mizuna, citrus pieces, sesame seeds, and chopped nuts.

4️⃣ Dress and enjoy!

🌱 Variations & Gourmet Tips

💡 Want to make it more indulgent?

• Add crumbled goat cheese or feta for a creamy touch.

• Sprinkle in some pomegranate seeds for extra color and freshness.

• Swap walnuts for pistachios or hazelnuts for a unique flavor twist.

🥗 Secrets to a Perfect Salad

• Balance of textures: Juicy citrus, crunchy nuts, and crisp mizuna.

• Well-rounded flavor: Olive oil, tangy vinegar, and a hint of honey for balance.

• Toasted sesame seeds: Add a light Asian-inspired finish.

🌿 Mizuna: Origins & Background

• Native to Japan, mizuna has been cultivated for centuries and is a staple in traditional Japanese cooking.
• The name 水菜 (mizuna) literally means “water vegetable”, referring to how it’s grown in moist soil.
• Today, it’s enjoyed across the world - especially in health-conscious kitchens - and features in salads, soups, stir-fries, and pickles.

💪 Health Benefits of Mizuna

Mizuna is a nutritional powerhouse, packed with impressive health benefits:

✅ Rich in antioxidants – Contains flavonoids and carotenoids that protect cells from aging.

✅ Natural detoxifier – Helps flush out toxins and supports liver health.

✅ Vitamin-rich:

• Vitamin C → Boosts immunity

• Vitamin A → Supports vision and healthy skin

• Vitamin K → Essential for bone health and blood clotting

✅ Low in calories, high in fiber – Great for digestion and feeling full

✅ Source of calcium and iron – Perfect for vegetarians or those seeking plant-based nutrients

👩🍳 How to Enjoy Mizuna

🔥 Raw - In salads with citrus, nuts, and sesame oil

🔥 Stir-fried - Lightly sautéed with garlic and soy sauce

🔥 In soups - Add to miso or ramen broths just before serving

🔥 In smoothies - Blend with fruits for a green nutrient boost

📢 Your Turn!

💡 Have you tried mizuna before? Do you prefer it fresh in salads or stir-fried in a wok?

📍 Find more delicious recipes on our blog → Visit the blog