I discovered my affinity for arugula during my time in New York, when I had the opportunity to sample many gorgeously crafted arugula salads in various eateries. Lucky for me, this is one of those vegetables that I adore, making it a wonderful addition to my selection of vegetables that I consume for skin health. Throw in some antioxidant-loaded grapefruit? You got yourself a lunch, side dish, whatever… that is just as healthy as it is delicious. Divya from Flavour Fiesta shares with us her own special arugula salad recipe…
Do you have days when you don’t really want to eat much, but want something refreshing? Green salads are perfect for those days! I’m a big fan of spinach salads, but from time to time, I like to change things up with other greens. Arugula is another one of my favourites since it has a slightly peppery taste that works well with many ingredients. However, I do find it a little bitter, so it’s best with acidic fruits that can cut through that bitterness and add a touch of sweetness.
This salad pairs arugula with pieces of grapefruit and a tangy grapefruit and lemon dressing. To make it even more special, it has wholewheat croutons with chia seeds.
Croutons make everything taste better in my opinion – don’t you think they take soups to another level? Since store-bought croutons are either too oily or too salty, make them at home! I used plain wholewheat bread for the croutons, so I wanted to add some flavour with seeds/nuts.
Poppy seeds work great and so do sesame seeds, but I was a little more adventurous this time and tried chia seeds. They have been all the rage this past year since they are nutritional powerhouses. Did you know that just a tablespoon of chia seeds packs 20% of your daily fibre requirement and they’re also a great source of omega-3 fatty acids? Pass me more chia, please!
4 slices wholewheat bread
1 tbsp chia seeds
1 tbsp extra-virgin olive oil
Salt/pepper to taste
4 cups arugula, loosely packed
1 tbsp extra-virgin olive oil
½ lemon juiced and zested
1.5 tbsp honey
Salt and pepper to taste
Step 1: Preheat the oven to 400 degrees F. Remove the crust from the bread. Cut the remaining bread into cubes and place in a medium-sized bowl. Drizzle with olive oil and add the salt, pepper and chia seeds. Toss well to coat the cubes evenly. Spread out on a baking tray and bake for 10-12 minutes.
Step 2: Cut the grapefruit into segments and place them in a small bowl – pour any juice into another bowl. After segmenting the grapefruits, squeeze all the liquid out of the membranes in the juice bowl. Reserve this juice for the salad dressing.
Step 3: Mix the grapefruit juice, lemon juice, lemon zest, olive oil, honey, salt and pepper with a whisk.
Step 4: Just minutes before serving, toss the arugula with the dressing. Add the grapefruits and croutons and toss gently. Enjoy!
Arugula: Always opt for dark leafy greens over pale greens. Here’s an easy rule of thumb for you to remember – the darker the green, the richer the vitamin and mineral content. Case in point, arugula contains 8 times more calcium, 5 times more vitamins A, C and K and four times more iron as an equivalent amount of iceberg lettuce. Do the math? Your skin benefits have just been multiplied by magnitudes.
Extra-virgin olive oil: Did you ever wonder why you would want to choose extra-virgin over say, regular olive oil? Extra virgin olive oil has actually been shown to lower inflammation more effectively than standard olive oil. Plus, olive oil polyphenols provides a shot of antioxidant power, which makes this ingredient in my books, beauty-approved.
Grapefruit: Naturally, grapefruits are a great source of vitamin C. But did you know that the pink and red colours from grapefruit come from lycopene, the same phytonutrient found in tomatoes that the beauty industry is currently obsessed with? Pair it with arugula and you just got yourself a double whammy of antioxidant defense.
Chia seeds: For the record, just because they’re seeds doesn’t mean you have to feel like you’re eating like a bird. Quite the contrary, in fact. Due to its high fiber and protein content, chia seeds can actually help you stay fuller longer. Soft, supple skin can be attained through chia seeds’ lavish offerings of omega-3 fatty acids. Essential minerals such as phosphorus, manganese, calcium, potassium and sodium will give you that extra energy boost to keep you looking effortlessly fresh and vibrant.
Let us know how it goes – leave a comment!
And as promised, the Beauty Nerd winner of the Caudalie Zeste de Vigne Fragrance mist has been selected… drumroll please!
Thanks to everyone for your entries and congrats Hannah! Hannah, if you could email me with your full name and mailing address your prize will be mailed to you shortly. Please send an email to beautynerds[at]gmail.com. Thank you!!