FOOD FOCUS: ARUGULA, ALSO CALLED “ROCKET”
It has a rich, peppery, strong taste for a leafy green. It can be used in salads, pastas, meats, or as a garnish. It can even be used as a topping for pizza! (just be sure to add it after the baking period). Needless to say, this food is low in saturated fat and very low in cholesterol. It is also a good source of B-Vitamins, fiber, protein, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Potassium and Manganese. As you can see, it’s an all around nutritious leaf and half a cup (about 10 grams) is only 3 calories!!!
Best to buy:
Arugula is available all year long, but it peaks from June through December, so go buy some!
RECIPES
Homemade Brunch
Egg Sandwich with Arugula, Fruit Salad, and Refreshing Sun Tea
Egg Sandwich with Arugula & Fruit Salad
Prep time: 10 minutes
Cook time: 5 minutes
Yields: 2 servings
Ingredients:
1 cup of Arugula (if you don't have access to Arugula, use Spinach with a sprinkle of lime)
2 English muffins (preferably whole wheat and/or whole grain)
3 eggs
1/8th of an onion
3 tbsp Pecorino or Parmesan (Reggiano) cheese
2 tsp olive oil
Pam spray
Pepper and salt to taste
1 red apple
1 handful of purple grapes
1 tsp of Agave
Directions:
1. Chop onions and grate Pecorino cheese.
2. Mix eggs, onions, Pecorino cheese, and olive oil in medium bowl.
3. Chop apple into cubes and grapes into halves. Save in the fridge while cooking.
4. Spray frying pan, cook egg mix until well done (but not dry).
5. Toast English muffins.
6. On two separate plates: cut English muffin in half, place half of the egg mix on one halve, and use half a cup of Arugula. Add salt and pepper to taste. Close sandwich. Do the same on the other plate.
7. Last but not least, mix fruit with Agave and serve half the fruit plate on each plate.
8. Voila! You have a healthy, tasty, brunch! Add the Sun Tea for the perfect refreshing drink!
Sun Tea
Prep time: 2 minutes
Cook time: 24 hours
Yield: 2 liters
Ingredients:
3-4 tea bags of your choice (Suggested: Peppermint tea)
Water
Directions:
1. Fill an extra-large mason jar with water, add 3 or 4 of your favourite tea bags, and cover with lid.
2. Place in sun for one full day and let the shining rays pour in heat and energy, bringing out the wonderful tea flavours.
3. Sweeten if so desired with natural sweetener, serve room temperature or cold over ice. Note: Garnish with mint leaves or lemon wedge.
Adapted from www.nutritiondata.com/foods, Naoko Ikeda, and www.MakeHealthAHabit.com