Healthy Highlight: Arugula

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Often times, the 'healthy' option is picking the salad, but a bowl of iceburg or romaine lettuce is not giving us the nutrients we affiliate with the salad. There are many ways to get an even more delicious salad with plenty more benefits, and adding arugula to your base is a really easy way to do it. Add arugula to your pasta dishes, pizza dishes, or chicken dishes. Arugula can even be used instead of basil to make a delicious pesto. See what you think. It is always good to try something new.

  • Arugula is packed with calcium which is great for bone health as well as tooth health, muscle function, nerve function, and helping the blood to clot normally
  • There is plenty of potassium to be found in arugula. This is also vital for nerve function but, most importantly for heart function and helping muscles contract normally. Potassium is also known to help the negative effects of sodium
  • Arugula has vitamins B, C, K, and A and can even help combat sour breath.

Recipes:

Anytime Arugula Salad (Wellplated.com)

For the Salad:

  • 5 ounces arugula
  • 4 medium Carrots, shaved into ribbons
  • 1 pint Cherry Tomatoes, halved
  • 1/3 cup large Parmesan Cheese Shavings
  • 3 tablespoons chopped Sunflower Seeds or nuts of choice
  • 1 tablespoon chopped mild fresh Herbs of choice

For the Dressing

  • 2 tablespoons freshly squeezed Lemon Juice
  • 1 tablespoon Balsamic Vinegar
  • 2 tablespoons Extra Virgin Olive Oil
  • 1/2 teaspoon Kosher Salt
  1. Place the arugula, carrots, and tomatoes in a large bowl.
  2. In a small bowl or large measuring cup, whisk together the dressing ingredients: lemon juice, balsamic vinegar, olive oil, and salt. (Alternatively, you can shake them all together in a mason jar with a tight-fitting lid).
  3. Drizzle enough over the arugula to moisten it, then toss to combine.
  4. Sprinkle Parmesan and any desired nuts or herbs over the top. Serve immediately with a drizzle of extra dressing as desired.

Linguini with Arugula, Garlic & Parmesan (Gimmesomeonven.com)

  • 12 ounces Linguine or other dried Pasta
  • 3 tablespoons Olive Oil or Butter
  • 7 cloves Garlic, peeled and thinly sliced
  • 2 very large handfuls (about 5 ounces) baby Arugula
  • 1/2 cup freshly shredded or shaved Parmesan
  • Optional: 1/3 cup toasted Pine Nuts
  1. Cook pasta al dente in a large stockpot of generously-salted water according to package instructions.
  2. While pasta is cooking, heat olive oil (or melt the butter) in a saute pan over medium-high heat. Add the sliced garlic and cook for 2-3 minutes, or until it begins to turn just slightly golden. Remove from heat.  (And if the pasta is not yet ready, transfer the garlic to a separate dish to prevent it from overcooking.)
  3. Once the pasta is cooked, drain it. Then immediately stir in the garlic and olive oil mixture, arugula, and Parmesan cheese.  Toss until combined.
  4. Serve immediately, topped with extra Parmesan cheese (and toasted pine nuts, if using).

Pesto Arugula (Philosokitchen.com)

  • 5 ounces baby Arugula
  • 1 cup Parmigiano Reggiano
  • 1 clove Garlic
  • 7.5 tablespoons Extra Virgin Olive Oil
  • 1/4 cup Pine Nuts
  • 1/2 teaspoon Black Pepper
  • Salt to taste
  1. Rinse arugula and dry with paper towel. Peel and crush the garlic. Grate Parmigiano Reggiano. Pestle all the ingredients in a mortar until smooth and consistent or process with a blender, adding the olive oil a little at time. Pour pesto arugula into a jar and store in fridge up to 3 days or freeze.