How to Make Arugula Strawberry Salad

Strawberries and arugula are both nutrient-dense foods with a range of health benefits.

Strawberries:

Nutritional Content (per 100g):

• Calories: 32 kcal
• Carbohydrates: 7.7 g
• Dietary Fiber: 2 g
• Sugars: 4.9 g
• Protein: 0.7 g
• Vitamin C: 59 mg (99% DV)
• Folate: 24 µg (6% DV)
• Potassium: 153 mg (4% DV)
• Manganese: 0.4 mg (19% DV)
• Antioxidants: High in anthocyanins and ellagic acid

Health Benefits:

1. Rich in Antioxidants: Strawberries contain anthocyanins, which give them their bright red color and help protect the body against oxidative stress and inflammation.
2. Boosts Immune System: High in vitamin C, strawberries support immune function and help the body fight off infections.
3. Heart Health: The combination of potassium, fiber, and antioxidants supports cardiovascular health by reducing blood pressure and improving cholesterol levels.
4. Anti-Inflammatory: The antioxidants in strawberries, like ellagic acid, have anti-inflammatory properties, which can reduce the risk of chronic diseases.
5. Supports Skin Health: Vitamin C is essential for collagen production, which helps maintain skin elasticity and reduce wrinkles.

Arugula:

Nutritional Content (per 100g):

• Calories: 25 kcal
• Carbohydrates: 3.7 g
• Dietary Fiber: 1.6 g
• Protein: 2.6 g
• Vitamin K: 108.6 µg (136% DV)
• Vitamin A: 2373 IU (47% DV)
• Folate: 97 µg (24% DV)
• Calcium: 160 mg (16% DV)
• Magnesium: 47 mg (12% DV)

Health Benefits:

1. Rich in Vitamins: Arugula is particularly high in vitamin K, which is important for bone health and proper blood clotting.
2. Antioxidant Properties: Arugula contains glucosinolates, which can convert into compounds that have been shown to help protect against certain cancers.
3. Heart Health: Arugula’s nitrates can help improve blood flow and reduce blood pressure, supporting overall cardiovascular health.
4. Supports Bone Health: The high calcium and vitamin K content in arugula contribute to strong bones and reduce the risk of osteoporosis.
5. Anti-Inflammatory: Like strawberries, arugula has anti-inflammatory properties due to its phytonutrient content, helping to combat chronic inflammation.

Combining strawberries and arugula in a meal can offer a powerful nutritional boost, providing a mix of antioxidants, vitamins, and minerals that support overall health.

Arugula Salad with Strawberries

Ingredients:

• 4 cups arugula — washed and dried
• 1/4 of a large red onion — sliced
• 1/2 large avocado — diced
• 1/4 cup chopped pecans or walnuts (toast them for extra flavor)
• 10 strawberries — washed and sliced
• Feta or goat cheese (optional)

Instructions:

1. Place the arugula, red onion, avocado, chopped nuts, and sliced strawberries in a large bowl.
2. If using, add the feta or goat cheese.
3. Toss all the ingredients together gently.
4. Drizzle with the Strawberry Balsamic Vinaigrette (recipe below) and toss to coat evenly.
5. Serve immediately. Note: The salad is best enjoyed right after dressing as it won’t hold up well over time.

---

Strawberry Balsamic Vinaigrette

Ingredients:

• 3 tablespoons olive oil
• 1 small shallot or 1/8th of a red onion
• 8 strawberries — halved (no need to remove the leaves)
• 1/4 teaspoon yellow mustard
• 1/4 cup balsamic vinegar
• 1 teaspoon pure maple syrup (optional)
• Salt & Pepper to taste

Instructions:

1. Place all ingredients in a blender and blend until smooth.
2. Transfer the vinaigrette to a jar with a lid.
3. Store in the refrigerator for up to two weeks.

Watch the video for the arugula strawberry salad –

Watch the video for the strawberry balsamic vinaigrette dressing –

Print the Arugula Strawberry Salad & Strawberry Vinaigrette Recipe Here