Arugula Salad with Raspberry vinaigrette

Raspberry Vinaigrette:

1/2 cup unsweetened frozen raspberries, thawed
1/4 cup extra-virgin olive oil
2 tablespoons fresh lemon juice
1 tablespoon honey
Kosher salt and freshly ground black pepper


8 cups arugula
A handful of fresh raspberries (Optional)


For the vinaigrette: Place the raspberries, olive oil, lemon juice, and honey in a blender. Blend until smooth. Season with salt and pepper, to taste.

Why eat Arugula:

Arugula is an excellent source of vitamin A, vitamin C, folic acid, manganese, calcium, and magnesium; a very good source of riboflavin, potassium, copper, and iron; and a good source of zinc. A 3 ½ ounce (100 grams) serving of raw arugula provides 104 calories, 2.3 grams of protein, no cholesterol, 0.7 gram of fat, and 3.7 grams of carbohydrate with 1.6 grams of fibre.

Like other cruciferous vegetables, arugula contains a group of anticancer compounds known as glucosinolates. These compounds exert antioxidant activity, but, more important, they are potent stimulators of natural detoxifying enzymes in the body. Furthermore, like other greens, arugula is rich in many essential vitamins and minerals, as well as important phytochemicals, making it an excellent source of antioxidants.

Why eat Raspberries:

Raspberries are an excellent source of fibre, manganese, vitamin C, flavanoids, and ellagic acid, a cancer-fighting compound. They are a very good source of vitamin B2 as well as other B vitamins, such as folic acid, niacin, panthothenic acid, and vitamin B6. A 3 ½ ounce (100 grams) serving is about ¾ cup of raspberries and provides 52 calories, 1.2 grams de protein, 0.7 gram of fate, and 11.9 grams of carbohydrate, with 6.5 grams of fibre and only 4.4 grams of natural sugars (fructose and glucose).

Raspberries are an excellent low-calorie, nutrient-dense food. As such, they are an excellent food for individuals with a “sweet tooth” who are attempting to improve their quality of nutrition without increasing caloric content of their diet. Flavanoids, mainly anthocyanidins, are responsible for the colours of raspberries as well as most of their health benefits as they act as powerful antioxidants.

Serving Ideas:

  • Because of arugula’s potent, peppery flavour, it is often mixed with milder greens to produce balanced salad. Arugula leaves can compliment both bland butterhead lettuce and bitter chicories. It can be substituted for virtually any green but is closest in temperament to Belgian endive, escarole, and dandelion greens.
  • Arugula as a salad green can stand on its own in a dressier salad such as a combination of arugula, blood oranges, and avocado.
  • Classic Italian arugula salad: porcini mushrooms and Parmesan cheese. Toss chopped arugula leaves, thinly sliced porcini mushrooms,, and walnuts with balsamic olive oil vinaigrette, and freshly ground black pepper.
  • Make arugula pesto: Blend together 2 bunches (about 2 packed cups) of arugula with 3 garlic cloves, ¼ cup walnuts, ¼ cup freshly ground parmesan cheese, ½ cup olive oil, and salt, pepper, and lemon juice to taste. Use as a vegetable dip, or, for delectable crostini, use this pesto to top toasted baguette slices and bake at 400 degrees F. for about 5 minutes.
  • Lightly steamed or sautéed along with some onion or garlic in olive oil, arugula makes a delectable side dish or addition to pasta or rice. For example, toss arugula sautéed in ground black pepper, then sprinkle with pine nuts and Gorgonzola cheese and serve immediately.