Healthy Foods & Recipes: Arugula

4 Healthy Reasons to Eat Arugula

1. Packed with Nutrients – Arugula is loaded with vitamins A, C, and K, plus folate, calcium, and potassium, which support bone health and immune function.
2. Supports Heart Health – The nitrates in arugula help lower blood pressure and improve circulation, reducing the risk of heart disease.
3. Rich in Antioxidants – Contains powerful antioxidants like glucosinolates, which help detoxify the body and may reduce the risk of certain cancers.
4. Aids Digestion – High in fiber and water content, arugula promotes healthy digestion and gut function.

🔥 Spicy South Texas Arugula & Avocado Salad with Chipotle Lime Dressing

This vibrant, peppery salad blends bold South Texas flavors with the health benefits of arugula!

Ingredients

• 4 cups fresh arugula
• 1 avocado, sliced
• 1 cup cherry tomatoes, halved
• ¼ cup red onion, thinly sliced
• ¼ cup roasted pepitas (pumpkin seeds)
• ¼ cup crumbled queso fresco (or feta)
• ½ cup grilled corn (fresh or frozen, charred in a skillet)
• 1 small jalapeño, thinly sliced (optional for extra heat)
• Fresh cilantro for garnish

Chipotle Lime Dressing 🌶️

• 2 tbsp olive oil
• 1 tbsp fresh lime juice
• 1 tsp honey or agave
• ½ tsp chipotle powder (or 1 tbsp adobo sauce from chipotles in adobo)
• ½ tsp cumin
• 1 clove garlic, minced
• Salt & black pepper to taste

Instructions

1. Make the Dressing: Whisk together olive oil, lime juice, honey, chipotle powder, cumin, garlic, salt, and pepper in a small bowl. Adjust seasoning to taste.
2. Prepare the Salad: In a large bowl, combine arugula, cherry tomatoes, red onion, roasted pepitas, queso fresco, grilled corn, and sliced jalapeño.
3. Add Avocado: Gently fold in avocado slices.
4. Dress & Toss: Drizzle the chipotle lime dressing over the salad and toss lightly to combine.
5. Garnish & Serve: Sprinkle fresh cilantro on top and enjoy with your favorite grilled protein (like shrimp or chicken) for a complete meal.

🔥 Pro Tip: Want to add more crunch? Top with a handful of crushed tortilla chips or roasted chickpeas!

Source: ChatGPt