Arugula is one of the most popular leafy greens. It is often paired with salads, sandwiches, or even pasta dishes. The leafy green is in the top three of the most popular superfoods. A superfood simply means that it is very high in nutritional density. They provide substantial amounts of nutrients in very few calories. Superfoods are beneficial for health and well-being. Leafy greens are one of the superfoods you should eat every day. These greens are full of vitamins A, C, E, and K, and some in B vitamins. Leafy greens in general, contain large amounts of carotenoids, iron, magnesium, potassium, and calcium.
Arugula is a great source of antioxidants. Antioxidants are important for our bodies as they assist in fighting off free radicals. Free radicals are a by-product of the body’s metabolism and cause damage to cells. Antioxidants aid in reducing the damage of free radicals. Arugula is a good source of vitamin K, which is important to bone health, along with vitamin A, which is important for the immune system and eye health. Arugula and other leafy green vegetables are great ways to boost Nitric Oxide levels, as they are rich sources of nitrates that convert to Nitric Oxide once consumed. It has ample amounts of vitamin C, along with high amounts of calcium, iron, and zinc.
How do I prepare Arugula?
Arugula can be eaten raw or cooked. Raw arugula is often used in salads, sandwiches, and pasta dishes. It is commonly used as a garnish. Cooked arugula is often used in soups, pasta dishes, and stir-fry. To cook arugula, remove the stems and wash the leaves. Cook it by sautéing it in olive oil or it to soups, stews, or stir-fries.
What is the difference between Arugula and Rocket?
Arugula and rocket are the same thing. The name arugula is the American name for the leafy green, while the name rocket is the British name.
Recipes:
Quinoa Arugula Bowl
1 bunch of Arugula
½ cup of cooked brown rice
½ cup of cooked quinoa
½ cup of cooked lentils
½ cup of cooked black beans
¼ cup of walnuts
¼ cup of raisins
¼ cup of sunflower seeds
½ cup of dried cranberries
½ cup of dried cherries
¼ cup of olive oil
¼ cup of lemon juice
Directions: Combine all ingredients in a large bowl. Toss.
Serves 4.
Arugula Salad with Shrimp
1 bunch of Arugula
½ cup of cooked brown rice
½ cup of cooked quinoa
½ cup of cooked lentils
½ cup of cooked black beans
¼ cup of walnuts
¼ cup of raisins
¼ cup of sunflower seeds
½ cup of dried cranberries
½ cup of dried cherries
¼ cup of olive oil
¼ cup of lemon juice
½ cup of cooked shrimp
Directions: Combine all ingredients in a large bowl. Toss.
Serves 4.
Arugula Salad with Chicken
1 bunch of Arugula
½ cup of cooked brown rice
½ cup of cooked quinoa
½ cup of cooked lentils
½ cup of cooked black beans
¼ cup of walnuts
¼ cup of raisins
¼ cup of sunflower seeds
½ cup of dried cranberries
½ cup of dried cherries
¼ cup of olive oil
¼ cup of lemon juice
½ cup of cooked chicken
Directions: Combine all ingredients in large bowl. Toss.
Serves 4.
Arugula Salad with Salmon
1 bunch of Arugula
½ cup of cooked brown rice
½ cup of cooked quinoa
½ cup of cooked lentils
½ cup of cooked black beans
¼ cup of walnuts
¼ cup of raisins
¼ cup of sunflower seeds
½ cup of dried cranberries
½ cup of dried cherries
¼ cup of olive oil
¼ cup of lemon juice
½ cup of cooked salmon
Directions: Combine all ingredients in a large bowl. Toss.
Serves 4.
Arugula Salad with Tofu
1 bunch of Arugula
½ cup of cooked brown rice
½ cup of cooked quinoa
½ cup of cooked lentils
½ cup of cooked black beans
¼ cup of walnuts
¼ cup of raisins
¼ cup of sunflower seeds
½ cup of dried cranberries
½ cup of dried cherries
¼ cup of olive oil
¼ cup of lemon juice
½ cup of cooked tofu
Directions: Combine all ingredients in a large bowl. Toss.
Serves 4.
Add whatever protein you desire, or combine all proteins together full the ultimate healthy salad.