Healthy Foods & Recipes: Arugula

Four Healthy Reasons to Include Arugula in Your Diet:

1. Rich in Nutrients: Arugula is packed with vitamins A, C, and K, as well as folate and calcium, which support vision, immunity, bone health, and overall cellular function.
2. Supports Heart Health: It contains antioxidants and nitrates that improve blood vessel function, potentially lowering blood pressure and promoting cardiovascular health.
3. High in Antioxidants: The phytonutrients and antioxidants in arugula help combat oxidative stress, reducing inflammation and the risk of chronic diseases.
4. Aids Digestion: Arugula is a good source of fiber, which promotes healthy digestion and gut health while supporting weight management.

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Healthy Recipe: Arugula and Lemon Salad with Parmesan

Ingredients:

• 4 cups fresh arugula
• 1/4 cup shaved Parmesan cheese
• 1/4 cup toasted pine nuts (optional)
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon freshly squeezed lemon juice
• 1 teaspoon lemon zest
• Salt and freshly ground black pepper to taste

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Instructions:

1. Prepare the Dressing:
   • In a small bowl, whisk together the olive oil, lemon juice, and lemon zest. Season with salt and pepper to taste.
2. Assemble the Salad:
   • Place the arugula in a large bowl. Add the shaved Parmesan and toasted pine nuts (if using).
3. Toss the Salad:
   • Drizzle the dressing over the arugula mixture and toss gently to coat evenly.
4. Serve:
   • Plate the salad and garnish with additional Parmesan shavings if desired. Serve immediately for a fresh and zesty side dish or light meal.

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This recipe highlights arugula’s peppery flavor and pairs it with bright citrus and creamy Parmesan for a simple, nutrient-dense dish!

Source: ChatGPT