Mindful Eating Programs and Training

Mindful Eating Programs and Training

Five Tastes Arugula Salad with Oranges, Almonds and Shaved Parmesan

by Chef Owen May and Dr. Michelle May

Why does it seem that chef-prepared dishes are often more flavorful and attractive than the ones you usually make at home? The chef’s secret is layering multiple elements for interest and depth. When you are preparing simple sandwiches or salads at home, think about combining flavors such as sweet, sour, salty, bitter, and umami (savory) and using different textures like creamy, crunchy, crisp, and smooth.

Chef Notes

This Arugula Salad with Oranges, Almonds, and Shaved Parmesan is a party for your mouth! We call it the Five Tastes Salad because you experience myriad flavors: sweet (oranges and honey or agave), sour (lemon), salty (dressing, cheese), bitter (arugula, olive oil, garlic), and umami (cheese). It also features layers of textures: crisp (lettuce), moist (dressing, oranges), smooth (cheese), and crunchy (almonds).

We suggest that you taste each ingredient separately before combining them. Notice that the whole is greater than the sum of its parts!

Health Notes


1/4 cup olive oil
1 tablespoon freshly squeezed lemon juice
1 tablespoon honey or agave syrup
1 clove garlic
Salt and pepper to taste

8 ounces of arugula
2 oranges
1/4 cup of toasted sliced or slivered almonds
1-2 ounces of shaved parmesan cheese for garnish


  1. Combine all of the dressing ingredients in a blender, blend and set aside.
  2. Cut the ends off the oranges then use a knife to peel the skin away. Segment the orange using a knife to remove the skin.
  3. Toss arugula and orange segments with dressing.
  4. Place salad in individual serving bowls or on plates and top with almonds and parmesan.
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Your journey is unique so we provide options to explore mindful eating in a way that meets your needs.