Arugula Salad

Arugula Salad

Ingredients

  1. Arugula
  2. Avocado
  3. Tomato
  4. Walnuts
  5. Lemon
  6. Garlic
  7. Fresh Pepper
  8. Sea Salt
  9. Olive Oil

Instructions

Put the arugula, tomatoes, chopped or crushed garlic and avocados together and then squeeze the lemon over the top. I really like Pampered Chef’s lemon juicer for this.

Then add the fresh pepper and sea salt….not too much! The taste will intensify as it sits.

I sprinkle a tiny bit of olive oil….about ½ of the cap full for 2 of us.

Add the walnuts and let it sit while I make whatever else we’re eating. Refrain from thinking you need lots of oil and salt; a little goes a long way. The less of these 2 ingredients you can use and still love it, the better. Yum!

About the Recipe

This is a very “individual taste” recipe. You have to find the proportions that you like. I used to buy arugula in the prepackaged bags because I am lazy and hate to have to wash and clean greens and I would use ¼ of a bag per person, for a normal sized salad, and ¼ avocado, 8 to 12 cherry tomatoes, ¼ lemon, one good sized garlic clove and about a tablespoon of walnuts; all per person. You will find the proportions that you and your family find yummy. Now I grow all my own arugula aeroponically and I don’t have to wash it and its WAY better than anything store bought!

The tomato, avocado and lemon make the salad really juicy so #1, you don’t need very much oil…just a splash and #2, it can get soggy, so make it right before you’re going to eat it.

The freshness of the ingredients really makes a difference. I like to use super juicy tomatoes; either the little organic cherry or grape ones or the smallish ones, still on the vine. (if you have Trader Joe’s near you, you know what I’m talking about.) I like them cut into quarters for maximum surface area. If you’re using the ones on the vine, of course, you’ll want to think about that size. I cut the avocados in smallish cubes and chop the walnuts…not super fine; sometimes I’ll just crush them with my hands. See what you like. Some people like to toast the nuts.

The Benefits of Arugula

Arugula, also known as rocket and rucola, is a less recognized cruciferous vegetable that provides many of the same benefits as the better-known vegetables of the same family – broccoli, kale, and Brussels sprouts. Arugula leaves are tender and bite-sized with a tangy flavor. Along with other leafy greens, arugula contains very high nitrate levels (more than 250 milligrams/100 grams).

High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance. Wow! Eat more arugula! I like to put it on pizzas, sandwiches…really most dishes. It’s also great in a morning smoothie. Let me know how YOU like to use it!

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