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Recipes Salads

Beetroot Arugula Salad

Salads should never be boring. Especially if you decide to have a salade for lunch. That’s one of the reasons why I love the spicy flavour of arugula . Arugula (also called rocket and roquette) is a super easy way to add zest to any salade. It’s full with antioxidants, minerals and vitamins. Did you know you can also serve it steamed? Some of the healthbenefits will get lost though, so I prefer a salad.

A big bowl of arugula contains

  • 1,9 gr of protein
  • 0,3 gr of total fat
  • 1,5 gr of carbohydrates
  • 2,2 gr of fiber

Furthermore, arugula is low in fat, low in salt, high in fiber, and cholesterol-free. And with only 5 calories per cup, arugula is truly  low-calorie lunch.

Arugula is an excellent source of vitamin A, which is needed for vision, bone growth, the division of cells and proper immune function. In addition, arugula contains a lot of lutein and zeaxanthin.

These antioxidant can help prevent macular degeneration, an age-related eye disease. Finally, a cup of arugula contains a good amount of vitamin K, essential for the proper clotting of blood and maintainance of bone density.

Now on to the salad! Here are the ingredients.

  • 3 carrots
  • 1/4 cucumber
  • 2 cups of arugula
  • 1 teaspoon of olive oil
  • 1 teaspoon of raw apple cider vinegar
  • 2 teaspoons of red beet sauce. I bought this one at the local organic store. The ingredients were organic horseradish root, red beet and apple cider vinegar.
  • 2 teaspoons of hemp seeds as a topping.

komkommer wortel

beet

I used the food processor  to cut the cucumber and carrots, but obviously a good old fashioned knife or grater will do the job as well.

Next step is to add all ingredients into a bowl.

salad and beet

If you would like to eat this salad a bit later or take it our for lunch, try adding the red beet sauce only when you start eating the salad. As such you will prevent (as much as possible) that the arugula will become soft and lose its crispy bite.

salad pic

There you go! A salad packed with protein, antioxidants, vitamins and minerals. What else can you ask for, right?

salad

Enjoy!

photos by the green creator (c) (copyright)

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2 Comments

  • Reply
    Shirley
    March 17, 2014 at 1:06 pm

    Dat moet me wel een flink handje Rucola zijn….al 141 gram aan vezels, eiwitten, koolhydraten en vetten. Zo’n voorverpakt zakje van de AH bevat 75 gram, en dat is al vier flink volle handen.

    • Reply
      Bianca
      March 17, 2014 at 1:20 pm

      Hi Shirley,
      Bedankt voor je oplettendheid! Ja Amerikaanse cup, handje, kop, kom, schaal…:) Ik heb het aangepast. Het gaat om twee zakken van de AH ongeveer. 🙂
      Fijne dag!

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