Arugula, like the other cruciferous vegetables in its family tree, also has powerful cancer fighting compounds in it. Arugula contains a group of anti-cancer compounds known as glucosinolates. These compounds are highly active antioxidants and they stimulate natural detoxifying enzymes in the body.
Similar to other dark green leafy vegetables, arugula is rich in vitamins A, C, and K, as well as calcium, magnesium and potassium that help lower blood pressure and keep bones healthy. It’s a good source of iron for healthy red blood cells, and contains plenty of other important phytochemicals such as carotenes and chlorophyll, making it an excellent source of antioxidants as well. For milder tasting arugula, buy the baby arugula, or for more pungent flavor, buy the larger, mature leaves.
The thin, shaved slices of fennel are easiest to do on a good mandoline, or you can use a good, sharp chef’s knife to cut very, very thin slices. Variations on this recipe are delicious, too. I made this the first time without the zucchini and added in some delightful, nutty flavored, raw Swiss Gruyere (Whole Foods carries this) cheese and it was incredible!
This is a delicious refreshing, zesty salad with the sweet tang of fresh grapefruit and citrus, the bite of arugula and a touch of fennel.
½ half small bag of baby arugula (about 4 cups) or more, if desired
1 fennel bulb, white part only, sliced very thinly
1 grapefruit, sectioned
3-4 green onions, sliced thinly
2 T of orange juice (fresh squeezed is best)
Juice of 1 lemon or lime
2 T of red wine vinegar
1 teaspoon of sugar
¼ cup extra virgin olive oil
Cut up grapefruit in sections, removing the membrane and saving the juice if possible. Squeeze any extra juice into bowl for salad dressing. Mix up dressing ingredients, and pour over salad right before serving. Serves 4.
A great accompaniment to fish or chicken dishes.
Till next time,
Stay Healthy and Lean!
Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled “The Fat Burning Kitchen, Your 24 Hour Diet Transformation” that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.
Her mission is to help others prevent disease and live their best life ever.
Nutrition made Easy. Simple.Smart.Nutrition.