Refreshing Lemon Arugula Salad

What is arugula? Most people mistake arugula for a lettuce, but it is actually a cruciferious vegetable (in the same family as broccoli). It is packed with vitamins, minerals, and antioxidants.

Nutritional Benefits Of Arugula:

  • Low in calories
  • High in vitamin C and A ( 475 IU per cup)
  • Calcium and potassium
  • Contains┬álutein and zeaxanthin (711 mcg a cup), which help prevent┬ámacular degeneration, an age-related eye disease
  • Vitamin K for proper clotting of blood
  • Phytonutrients to protect against cancer

*Arugula has high levels of a sulfur-containing compound called glucosinolate. According to the Linus Pauling Institute at Oregon State University, chopping — as well as chewing — arugula turns glucosinolates into indoles and isothiocyanates, which have cytotoxic effects on cancer cells and may help to protect against breast, prostate, cervical and ovarian cancers.

Ingredients:
1 package organic arugula
2 lemons juiced
1/3 cup olive oil
Fresh ground pepper
Pinch of salt
10 pieces thinly shaved parmesan cheese or 1/2 cup walnuts (since I don’t eat cheese, I used walnuts)

Directions:
1. Place arugula in a large bowl or serving dish
2. In a large measuring cup pour in the lemon juice and then slowly whisk in the olive oil
3. Add salt and pepper to taste
4. Pour the dressing over the arugula and mix until covered
5. Garnish with the cheese or walnuts

Sources:
1. http://ndb.nal.usda.gov/
2. http://lpi.oregonstate.edu/infocenter/foods/cruciferous/

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