04/14/2026
A delicious spring salad from Registered Dietitian Laura O’Hara, inspired by a recipe from Ambitious Kitchen. This dish is filled with seasonal produce that supports bone health, heart health, and inflammation balance; all of which are important as we age.
Carrot, Fig and Goat Cheese Salad
Serves 1–2
Ingredients:
• 4 large carrots, sliced lengthwise
• Avocado or olive oil
• Salt and freshly ground pepper
• 5 oz arugula (or spinach or romaine)
• 3/4 cup dried fig halves
• 1/3 cup walnut halves and pieces
• 1/3 cup goat cheese crumbles
• 1 sliced avocado
Dressing:
• 1/4 cup tahini
• 1/2 teaspoon Dijon mustard
• 2 tablespoons lemon juice
• 1 to 2 teaspoons pure maple syrup
• Garlic powder, salt and pepper
• 2 to 3 tablespoons warm water
How to make it:
Roast the carrots at 400°F for about 30 minutes with oil, salt and pepper.
Add arugula to a bowl and top with figs, walnuts, goat cheese and avocado.
Whisk the dressing ingredients together and thin with warm water.
Toss the salad and add the warm roasted carrots on top.
This salad is gentle on digestion, rich in fiber, and provides healthy fats for brain and heart health. You can easily customize it by swapping in feta, changing the greens or adjusting the toppings.
For added protein and fullness, try chickpeas, chicken or turkey.
Enjoy the benefits of fresh spring produce!
