ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Tips for Making an Easy Arugula Salad

Updated on September 12, 2018
VVanNess profile image

Victoria is a stay-at-home mom, author, blogger at Healthy at Home, and educator. She currently lives in Colorado with her family.

Source
5 stars from 1 rating of Tips for Making an Easy Arugula Salad

The idea for new and different salads in our salad bowls came from the constant use of iceberg lettuce in all of the salads we are served at restaurants.

We try to stay away from iceberg lettuce if at all possible and don't even purchase it anymore. Iceberg lettuce has hardly any nutrients in it being mostly water. When we eat salad, we want to know that we are actually benefiting from it. At restaurants we even ask for it to be replaced with healthier leaves like romaine, arugula or even baby greens.

Arugula is one leafy green vegetable that stands out as a rich source of many vitamins and minerals. Consider the difference between iceberg lettuce and arugula. Arugula contains about eight times the calcium, fives times the vitamin A, vitamin C and vitamin K, and four times the iron as the same amount of iceberg lettuce. The choice is easy. Start with arugula for a healthier salad! (Live Strong)

Why would we ever eat iceberg lettuce again knowing the big difference this choice is making on our bodies?

Cook Time

Prep time: 15 min
Ready in: 15 min
Yields: Serves about 4 people 1 cup of salad each

Ingredients

  • 4 cups arugula leaves
  • 1 cup cherry tomatoes
  • 1/4 cup pine nuts
  • 2 tablespoons olive oil
  • 1 tablespoon rice vinegar
  • 1/4 cup grated Parmesan cheese
  • 1 large avocado
  • pinch salt and pepper

Instructions

  1. Cut all of your cherry tomatoes in half.
  2. Toss your arugula leaves, cherry tomato halves, and pine nuts in one large bowl. Toss to mix.
  3. In a smaller bowl, whisk your olive oil, rice vinegar, salt and pepper, and Parmesan cheese together. Mix well.
  4. Pour your salad dressing over the top of your salad and toss to coat everything evenly.
  5. Slice your avocado.
  6. To do this, cut down one side of your avocado with a knife down to the seed.
  7. Twist the avocado all the way around with your knife still inserted, cutting the entire avocado in half.
  8. Set the knife down and twist both sides to free the two halves from eachother. In order to remove your avocado seed without destroying the meat of the fruit, I have two solutions. 1) Firmly plant with blade of your knife into the seed with some force. When it is stable, twist the knife and the seed with it an the seed should come free.
  9. If this doesn't work, then 2) press the tip of the knife into one side of the seed down by the meat of the fruit and, holding the avocado firmly with one hand, push the seed away from you and it should pop right out.
  10. Please be careful and point the knife and the popping out seed away from people and yourself, preferably down into the sink.
  11. Once the seed is free, with the fruit still in it's skin, gently cut slices down into the fruit without puncturing the skin below.
  12. Use a large spoon to scoop the meat out of it's skin and there you go! Don't worry if this is strange at first. It definitely takes practice.
  13. Garnish your salads in their bowls with avocado slices.

Nutritional Information

Nutrition Facts
Serving size: 1 cup of salad
Calories 262
Calories from Fat216
% Daily Value *
Fat 24 g37%
Carbohydrates 10 g3%
Fiber 6 g24%
Protein 7 g14%
Cholesterol 6 mg2%
Sodium 400 mg17%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
The Sign of a Great Meal
The Sign of a Great Meal | Source

Yummy! Yummy! We eat a lot of salads over here, usually using baby greens with all of the colors. It's nice though to have alternates to spice things up a little bit.

Arugula definitely has it's own taste and makes us feel like we are having something new and unique in our salad bowls.

Arugula contains beta carotene, lutein and zeaxanthin, all of which are being studied for their role as antioxidants or in the prevention of diseases like cancer and macular degeneration. Eating leafy greens like arugula, spinach, beet greens, Swiss chard and kale is a great way to make sure you get a healthy range of carotenoids. (Health Benefits)

Stay with us to see a variety of salad options, instead of just continuing to eat iceberg. Coming up, you'll get my recipe for Fennel and Watercress Salad, but don't forget all of the other wonderful options: butterhead, summercrisp, stem lettuce, broccoli rabe, romaine, kale, collards, turnip greens, swiss chard, spinach, mustard greens, and cabbage. (WebMD)

Quick Poll

WOuld you be willing to try some alternative leaves in your salads for some extra vitamins and nutrients?

See results

© 2013 Victoria Van Ness

Comments

    0 of 8192 characters used
    Post Comment

    • VVanNess profile imageAUTHOR

      Victoria Van Ness 

      5 years ago from Fountain, CO

      As you can see, it's just a type of lettuce. It's a tad bit spicy and so it just needs the right ingredients to make it delicious. I'm glad you liked it!

    • RonDavy profile image

      RonDavy 

      5 years ago

      Darn, arugula, whatever that is, is not available in my country. Lovely recipe, I can adopt it though. Thanks VVanNess.

    • VVanNess profile imageAUTHOR

      Victoria Van Ness 

      5 years ago from Fountain, CO

      I'm so glad you liked it. You're going to love my watercress salad then!

    • MsDora profile image

      Dora Weithers 

      5 years ago from The Caribbean

      A very healthy salad. Thanks for your clear, step by step instructions. Voted Up!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)