Kardashian-inspired salad: Tasty, healthy, and fat‑burning

People may like or dislike the popular Kardashian sisters, but there is no doubt that celebrity family members have a huge influence on shaping trends, including eating habits. Recipes posted on their website are very popular, and fans openly admire the delicacies promoted by Kourtney, Kim, or Khloé.

The latest hit is a simple and delicious salad loved by the famous sisters. Not only for its taste but also for its health benefits – the dish positively affects the digestive system, helping to avoid bothersome bloating. The salad's ingredients also help burn excess fat, which is important for people struggling with extra kilograms.

Although the salad recipe comes from sunny California, we can easily prepare it in our own kitchen with products available in local stores. What do you need to prepare this delicious dish?

The base of the salad is arugula, also known as garden rocket, which belongs to the mustard family but is nowadays mostly associated with salads. It has a slightly peppery (some say horseradish-like) flavor. The older the arugula, the spicier it gets. This is due to the high concentration of sulfur-containing amino acids, which have bactericidal properties.

Arugula is an excellent source of vitamins and minerals. It mainly contains vitamins A, C, and K, as well as B-group vitamins. This plant is a rich source of iron, which helps fight anaemia and strengthens the immune system, and folates are especially needed by pregnant women. A deficiency of these compounds is associated with a higher risk of neural tube defects in the baby, cleft lip and palate, or Down syndrome. An adequate dose also helps prevent anaemia, nervous system disorders (hyperactivity, difficulty falling asleep, memory problems, depressive states), and digestive ailments.

Equally valuable are sweet potatoes, the next ingredient in our salad. They are one of the richest vegetable sources of vitamin E, a powerful antioxidant that strengthens the immune system and neutralizes the harmful effects of free radicals, which are responsible for tissue damage, accelerating the aging process, the development of cancer, and cardiovascular diseases.

Sweet potatoes are a treasure trove of carotenoids – compounds that play a crucial role in maintaining the efficiency of vision processes. Mainly lutein, which protects our eyes from cataracts and macular degeneration, filters harmful "blue light," but also helps prevent cardiovascular diseases, lung cancer, and supports proper fetal development.

The value of the salad is enhanced by the addition of feta, the famous Greek cheese with a crumbly texture and salty-spicy taste. Feta is made from sheep's milk, sometimes with a small addition of goat's milk. It is a rich source of valuable proteins, calcium, and phosphorus—microelements that positively affect bones and teeth, as well as the muscle system and heart.

Start by peeling and dicing a large sweet potato. Coat it in olive oil, sprinkle with salt and freshly ground pepper, then bake for 30-40 minutes in an oven preheated to 190°C.

Meanwhile, sauté chopped onion and diced fennel (60 ml) in olive oil until translucent. Let all warm ingredients cool, then mix in a bowl with fresh arugula (500 ml) and dried cranberries (30 ml). Sprinkle with crumbled feta cheese (30-45 ml) and drizzle with balsamic vinegar and freshly squeezed lemon juice. If necessary, season the salad with salt and pepper.