Friday, 23 September 2011

The health benefits of Rucola, also known as rocket leaves... and a delicious salad recipe!

Rucola, otherwise known as rocket leaves, or arugula, is an aromatic, spicy  salad green... perfect for adding a peppery taste to your salad.

A natural source of Vitamins, AND low in calories.

100 grams of Arugula leaves offer (among other nutrients);

  • over 2000IU of Vitamin A (your ally for healthy skin and a boost to your immune system.
  • approximately 25% of your daily Vitamin C recommended intake
  • over 100mg of Vitamin K (a powerful antioxidant)
I believe, its always best to take your vitamins from natural food sources, instead of resorting to supplements, so next time you pop into the grocery store, you may consider grabbing a bag of Arugula leaves.

Arugula Salad Recipe (simple and easy to make):

A salad I often treat myself to, since its so easy to make, when I am in a hurry, offering the right nutrients in no time!

You will need;

  • 2 tomatoes (medium sized are approx. 22 kcal)
  • 1 cucumber - peeled (approx. 44 kcal)
  • 100 grams of rocket leaves (25 kcal)
  • Balsamic vinegar
  • 1 tbsp of Virgin Olive oil (approx 100 kcal)
  • Cayenne Pepper (for the brave)
  • Dried Sage (I love the fresh minty flavor)
  • A pinch of salt (I use a salt substitute to prevent water retention; recommended if you have an underactive thyroid)
Chop your veggies and mix them with your spices well for a rich taste, add your oil and vinegar, mix again...

And Voila!!

An easy to make, nutritious, filling salad with less than 200 calories!

  • If you are following a low-calorie/restricted, diet, you may want to skip on the oil. 
  • In case you find that the peppery taste is too strong for you, I recommend sprinkling your salad with grated cheese... as it will cancel out the spicy effect!

For a healthy meal suggestion, you can accompany your salad, with gluten-free rice cakes (approx 25 kcal each), to satisfy your carb cravings,and a cup of cottage cheese (approx 180 calories), for a protein boost.

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