Recipe – Broccoli Arugula Soup and Arugula/Romaine Salad

 

 

Recipe
Broccoli Arugula Soup
1 Tbsp. olive oil 2 1/2 cups water
1 clove garlic, chopped 3/4 cup arugula
1 small yellow onion, diced 1 tsp. salt, to your taste
1 head broccoli, cut in small florets
 

Sauté onions in oil over medium heat. Add garlic and sauté for another minute or so. Add broccoli and cook 3-4 minutes. Add water and salt and bring to boil. Cover and simmer until broccoli is tender, around 5 minutes. Pour into blender and add arugula. Blend until smooth or to consistency you would like.

 

Recipe
Arugula/Romaine Salad
2 cups young arugula leaves, rinsed and dried  1 Tbsp. fresh squeezed lemon juice
2 cups chopped Romaine lettuce A little salt to taste
1 cup cherry tomatoes, cut in half 1 avocado, peeled and sliced
2 Tbsp. oil
 

Place all ingredients except avocado into bowl. Cover, and shake or stir to mix. Serve with avocado slices.

 

Food – Arugula

Arugula is from the cruciferous family. Within the cruciferous family, in terms of conventional nutrients (vitamins, minerals, proteins, carbs, and fats), there is not another vegetable group that is as high in vitamin A carotenoids, vitamin C, folic acid, and fiber as the cruciferous vegetables. Arugula is also known as rocket or Italian cress.

“Arugula is rich in vitamin K: One cup contains almost half the recommended daily allowance. Vitamin K is essential for clotting and is a key player in developing strong bones. The Framingham Heart Study, for example, found that people who consumed approximately 250 mcg of vitamin K a day had a 35 percent lower risk of hip fractures compared to those who consumed just 50 mcg a day. True, you’d have to consume 10 cups of arugula to get that much, but still, a few cups in a salad is a good start (33 mg). And besides, that’s hopefully not your only source of vitamin K.

“The arugula plant, like many others in the cruciferous family, contains glucosinolates. When you chew the plant, the glucosinolates mix with an enzyme (myrosinase) that turns them into other compounds called isothiocyanates, which have documented anticancer properties. Isothiocyanates combat carcinogens by neutralizing them, reducing their poisonous effect, and stimulating the release of other substances that help combat them. Isothiocyanates also inhibit cell proliferation. Studies have shown that they help prevent lung and esophageal cancer and can lower the risk of other cancers, including gastrointestinal cancer.

“That’s an awful lot of good stuff to pack into a cup of food that contains only 5 calories.” The 150 Healthiest Foods on earth, Jonny Bowden, Ph.D., C.N.S., p. 20.

 

 

Recipe

Broccoli Arugula Soup

1 Tbsp. olive oil 2 1/2 cups water
1 clove garlic, chopped 3/4 cup arugula
1 small yellow onion, diced 1 tsp. salt, to your taste
1 head broccoli, cut in small florets
Sauté onions in oil over medium heat. Add garlic and sauté for another minute or so. Add broccoli and cook 3-4 minutes. Add water and salt and bring to boil. Cover and simmer until broccoli is tender, around 5 minutes. Pour into blender and add arugula. Blend until smooth or to consistency you would like.

 

Recipe

Arugula/Romaine Salad

2 cups young arugula leaves, rinsed and dried  1 Tbsp. fresh squeezed lemon juice
2 cups chopped Romaine lettuce A little salt to taste
1 cup cherry tomatoes, cut in half 1 avocado, peeled and sliced
2 Tbsp. oil
 

Place all ingredients except avocado into bowl. Cover, and shake or stir to mix. Serve with avocado slices.