Arugula is a bitter leafy vegetable, which contains many nutritional sources that can help to promote good health in your body as well as the bodies of your family members and friends.
It is low in calories and can offer so many vitamins and nutrients, so making some tasty dishes including arugula can not only pleased the taste buds, but also help boost the body’s health and overall well-being.
1. Bone health
In order to maintain bone health, there are certain vitamins and nutrients, available in arugula, that are necessary, such as vitamin K, vitamin C, calcium and magnesium. Consuming just three cups worth of arugula daily can provide you with 100% of your bodies needs each and every day of vitamin K. Vitamin K is also proven to reduce the risk of fractures in the bones of your body. Vitamin C promotes the formation of collagen. That formation of collagen is necessary in body to maintain strong and healthy bones. Bone mineral density is boosted through calcium and magnesium, which is present in arugula, as well.
2. Eye health
Promoting eye health can be accomplished by ingesting arugula. Beta-carotene, lutein and zeaxanthin are included in the photochemicals of which arugula is a rich source of. Lutein and zeaxanthin are associated with eye health and beta-carotenes can be responsible for healthy eyes as well as the immune function of the skin. Glucosinolates, which is also one of these photochemicals, which arugula is also a rich source of, helps in strengthening the body’s defenses, including the eyes.
3. Weight loss
The choice to add arugula into your diet can benefit you in many ways. A 2-cup serving contains only 80 calories, so arugula is also very low in calories, which is a good choice for those on a diet.
Healthy Arugula Recipes
1. Arugula detoxification juice
This detoxification juice is also known as “the great wonder cleanse”.
Ingredients:
- 1/2 cup of spinach
- 1/2 cup of packed romaine leaves
- 1/2 cup of packed arugula leaves
- 1/4cup of chopped watercress
- 3 large carrots
Instructions:
Get down the juicer and get started. Extract the juice from the watercress and set aside. Next extract the juices from the spinach, romaine and arugula and set aside as well. Time to juice up the carrots. Now add all the juices into a pitcher together and mix up real well. Pour up a glassful, drink up and let the detoxification/ cleanse begin
2. Stir-fried arugula with chicken
Looking for an incredibly scrumptious chicken dish? The wait is over, here it is. All of the following ingredients are based on cooking with one pound of chicken. Depending on how many servings or guests you are preparing for, the recipe can be adjusted accordingly.
Ingredients:
- 1 pound of chicken
- 1/2 tablespoons of sesame oil
- 2 tablespoon of olive oil
- 2 tablespoons of minced ginger
- 2 tablespoons of minced garlic
- 1 tablespoon of honey
- 1 tablespoon of your choice of soy sauce, saki or cooking sherry
- 1/2 cup of sliced mixed peppers
- 8 cups of whole arugula leaves
Instructions:
In a large mixing bowl add sesame oil, honey and your choice of soy sauce, saki or cooking sherry. Whisk all the contents of the bowl completely. Add chicken to the bowl and coat completely with the marinade, cover and refrigerate for a minimum of thirty seconds. In a wok, heat 1 tablespoon of the olive oil over medium to high heat. Once the oil is heated add the chicken from the marinade into the wok and stir-fry for about two and a half minutes per side, so that they get brown on the outside and are no longer pink inside. Remove the chicken and its juices into a side dish. Add the other tablespoon of oil to the pan and heat it, as well. Once it is thoroughly heated add the peppers and cook them until you begin to notice them blistering, not burning, this should take only about one minute. Promptly add the ginger and garlic and allow to cook for about thirty seconds, which is when you should begin to smell them cooking without turning brown. It is now time to add the yummy arugula, warm for a minute or so and then add the chicken toss to combine all the ingredients, serve on plate(s) eat and enjoy the deliciousness in front of you.
