Monday, September 27, 2010

A Simple Arugula Salad with Balsamic Chive Vinaigrette

My daughter loves arugula so it was no surprise to find a good portion of her fall garden packed full of it. During our visit she made us a simple and delicious arugula salad dressed with a lovely balsamic vinaigrette with chives, also from her garden. When dressing arugula, she uses a 2 to 1 ratio of extra virgin olive oil to aged balsamic. When dressing a regular salad, she prefers a 1 to 1 ratio.
Arugula is a leafy green, cruciferous vegetable that contains anti-cancer compounds called glucosinolates. These compounds have strong antioxidant properties and also stimulate the body to produce detoxifying enzymes.
Arugula is an excellent source of vitamins A, C and K as well as folate, calcium, manganese, potassium and magnesium. It is also a very good source of iron, phosphorus, and riboflavin.
There are only 5 calories in each cup of arugula so you can enjoy as much as you like. If it is too bitter to eat by itself, mix it with lettuce. But the bitterness in arugula also has beneficial properties as bitter foods can stimulate appetite and increase the flow of digestive juices.

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Balsamic Chive Salad Dressing For Arugula
[makes 6 1/2 tablespoons]
1 tablespoon young chives, snipped or finely sliced
2 tablespoons aged balsamic vinegar
1/4 cup extra virgin olive oil
salt and freshly ground black pepper to taste

Mix together well and use as needed to dress an arugula salad.

Per tablespoon of dressing: 78.2 calories, 8.3 g fat, 1.2 g saturated fat, 0 mg cholesterol, 3.0 g protein, 4.0 g carbohydrates and 2 g of fiber.

1 comment:

Debra said...

This looks delicious. I am definately going to make it. I made your Raw Fruit and Greens with papaya Seed Dressing and it was delicious as well as super healthy. I am going to post it tonight.