ARUGULA otherwise known as Salad Rocket, which is a fitting name for this zippy leafy green is a delicious early summer vegetable from the brassicaceae family. Like others in this vegetable family (such as kale), Arugula has no shortage of healing qualities.
250g Clam Shell
ARUGULA SALAD topped with Caramelized Onions, Goat Cheese and Candied Walnuts
2 tbsp olive oil
1 1/4 lbs red onions, thinly sliced
2 tbsp balsamic vinegar
1/3 cup (packed) golden brown sugar
1/4 cup water
2 tbsp butter
Large pinch of salt
1 1/2 cups walnut halves
4 cups 1/2-inch cubes crustless country bread
3 tbsp extra-virgin olive oil
5 tbsp extra-virgin olive oil
3 tbsp balsamic vinegar
2 clam shells Food Basket Arugula
2 5-oz pk soft goat cheese, broken into 1/2-inch pieces, chilled
For caramelized onions:
Heat oil in heavy large skillet over medium-high heat. Add onions. Sauté until golden, about 18 minutes. Remove from heat. Sprinkle with vinegar; stir to blend. Season with salt and pepper.
For candied walnuts:
Combine first 4 ingredients in another heavy large skillet. Bring to boil, whisking. Boil 1 minute. Add walnuts; stir. Toss until syrup forms glaze on nuts, about 3 minutes. Transfer nuts to sheet of foil and quickly separate nuts with forks. Cool. DO AHEAD: Can be made 2 hours ahead. Let stand at room temperature.
Preheat oven to 350°F. Place bread cubes in large bowl. Drizzle with oil, tossing constantly to coat evenly. Scatter cubes in single layer on rimmed baking sheet. Sprinkle with salt and pepper. Bake croutons until crisp, stirring occasionally, about 15 minutes. DO AHEAD: Can be made 2 hours ahead. Let stand on sheet at room temperature.
Whisk oil and vinegar in small bowl. Season dressing with salt and pepper.
Place arugula in very large bowl. Drop in onions, tossing to distribute evenly. Add nuts, croutons, and goat cheese. Toss with enough dressing to coat lightly.
With very few calories and tons of flavor Arugula is a great green to help maintain a healthy weight without sacrificing great tasting foods!
Arugula is a rich source of certain phytochemicals that have been shown to combat cancer-causing elements in the body. Arugula is also a great source of folic acid and Vitamins A, C and K. As one of the best vegetable sources of Vitamin K, arugula provides a boost for bone and brain health.
Arugula has an array of minerals and high levels of Iron and Copper.
Its peppery flavor provides a natural cooling effect on the body – a good food for hot weather picnics!
Like other leafy greens, arugula is also a hydrating food, helping keep your body hydrated in the heat of summer.