I love salads, this is a super easy, nutrient dense dish that is perfect for any time of the year.
6 – 7 cups Arugula (rinsed and dry)
1 cup blueberries (rinsed)
½ cup or roasted pumpkin seeds
Goat cheese to taste
½ teaspoon of lemon zest
3 tablespoons of fresh lemon juice
1 teaspoon of local honey
½ to ¾ teaspoon of creamy mustard
4 tablespoons of olive oil
Salt and pepper to taste
First, make the salad dressing by adding all of the listed ingredients into a small jar. Shake it very well to break up the honey and the mustard. Set the dressing aside.
Put the Arugula into a large serving bowl along with the pumpkin seeds. Pour about 1/3 of the dressing onto the greens and mix. Pour another 1/3 on the greens and mix, then finally finish off the dressing and mix well. Divide into two dishes and top with blueberries. Add goat cheese to taste, top off with lemon zest and a dash of pepper to taste.
Serves 2 – approximately 440 to 500 calories per serving without meat protein
ABOUT THE INGREDIENTS
Arugula was chosen because of the flavonoids it contains, notably quercetin and carotenoids which help reduce inflammation.
Blueberries are high in antioxidants, which can limit damage by free radicals, pumpkin seeds are a good source of fiber and protein and goat cheese adds some zing and is easier on the digestive system than cow cheese.
Lemon juice is high in antioxidants, olive oil is a healthy monounsaturated fat that our body and brain needs and it also helps our body absorb the nutrients from the greens and berries.
To add more protein, top it with grilled chicken, fish or shrimp, just make sure all of your meat selections are carefully sourced (local preferred) or organic.