Arugula salad is a light and healthy snack. Its regular use positively affects the general condition of the body. Read more about the benefits and dangers of arugula salad below.
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Arugula: chemical composition and calories
The composition of this spicy salad is unique. It contains a huge amount of various vitamins. For example, in just 100 grams of a plant, the daily norm of vitamin K “hides”.
The plant also contains iron, zinc, phosphorus, magnesium, folic acid, fatty acids.
All losing weight will surely please the calorie content of arugula. It is only 25 kcal per 100 grams of plant.
Arugula Salad: Benefits for Women
The beneficial properties of arugula for women can be listed for a very long time.
With regular use, the plant affects the human body as follows:
- saturates with energy;
- reduces the amount of salt deposits and cholesterol;
- improves the digestive tract;
- strengthens the walls of blood vessels;
- improves metabolism;
- strengthens the immune system and nervous system;
- prevents the development of cancer.
Women who want to lose weight should definitely eat such a salad. It is low-calorie and gives a feeling of satiety for a long time. Women need to pay attention to the salad under discussion also because it is able to strengthen nails, restore shine and strength to hair.
What diseases does it help
Arugula salad can be a real medicine for some ailments. It must be used for stress, depression and other problems with the nervous system. Such refreshments will help to cope with them quickly.
Arugula has anti-ulcer, diuretic and disinfectant properties, therefore it is useful for various stomach and intestinal diseases, problems with the bladder.
It is recommended that the salad of the plant in question be included in the diet of diabetics daily. It is possible to eat it to patients with such a problem in unlimited quantities. Arugula inhibits the development of oxidative stress in patients with diabetes, reduces glucose levels and increases insulin sensitivity.
Pregnancy use
It is not forbidden to use arugula salad for pregnant women and mothers during lactation. First of all, its benefit for girls in an "interesting position" is due to the unique composition of the plant. For example, vitamin A from it is responsible for the reproductive function as a whole and allows all systems and organs of the fetus to develop normally for 9 months.
It contains a large amount of folic acid, which is indispensable for a woman at the very beginning of pregnancy. It is this substance that prevents the development of defects in the nervous system of the baby.
During feeding, the salad stimulates milk production.
Making arugula salad at home
A healthy arugula salad can be easily prepared at home. There are several options for such a dish. The best salad recipes are summarized below.
Arugula and Chicken Breast Salad
Ingredients: half chicken breast, 60 g pickled mushrooms, half a bunch of arugula, 30 g cheese, unsweetened yogurt, salt, 2 celery stalks.
- The arugula is thoroughly washed and, together with the prepared stalks of celery, cut into small pieces.
- Greens spill out on a plate. She will be the basis of the snack.
- Fillet is removed from the bone and sent to cook. Then the meat is torn into fibers and laid out on top of the green layer.
- Pickled mushrooms are cut in half and laid out on chicken.
- Cheese finely rubs, spills out on top.
Products are salted, watered with unsweetened natural yogurt. The appetizer is mixed in portions.
Shrimp Recipe
Ingredients: 130 g frozen shrimp, 30 g arugula, 6 pcs. cherry, 1 tbsp. l balsamic cream, as many peeled pine nuts, a clove of garlic, 2 tbsp. l olive oil.
- Seafood is thawed and slightly fried until it is whitened in olive oil mixed with mashed garlic. Cherry cut in half.
- The cooled shrimp spills out onto a wide dish, slices of tomatoes, arugula, torn by hand, pine nuts are distributed from above.
The appetizer is poured with balsamic cream. Salad is added if necessary.
Cooking with Tuna and Arugula
Ingredients: 230 g of arugula, 320 g of cherry tomatoes, a can of canned tuna, lemon, 8 boiled quail eggs, salt, balsamic vinegar and olive oil for dressing.
- All excess liquid is drained from the can with canned food. Next, the fish is immediately laid out in a salad bowl and kneading with a fork.
- Arugula is laid out on pieces of tuna.
- Washed and dried halves of cherry tomatoes are distributed on top.
- The next layer is laid out from the halves of boiled quail eggs.
- For dressing, lemon juice, salt, olive oil and balsamic vinegar are combined. The amount of ingredients is adjustable to taste. The sauce may be more spicy or sour. For such a dressing, it is important to choose a variety of spices.
All layers of sauce are poured with the finished dressing, after which the snack is immediately served on the table.
Useful option with pine nuts
Ingredients: 270 g mozzarella, 4 pcs. cherry, ¼ Art. peeled pine nuts, a bunch of fresh arugula, olive oil, salt, pepper.
- Washed and dried leaves of arugula are torn by hands.They immediately get enough sleep on a wide carnal plate.
- Cherry cut into arbitrary pieces. Mozzarella is chopped into cubes.
- Prepared tomatoes and cheese are laid out on greens. Mozzarella can be replaced with feta cheese.
- For dressing, olive oil is salted and peppered. It is tasty to add oregano and basil to it.
- Salad is watered with the resulting sauce.
Topped peeled pine nuts crumble.
Salad with arugula, cherry tomatoes and mozzarella
Ingredients: a bunch of fresh arugula, 8 - 9 pcs. cherry, 90 g mozzarella, 2 tbsp. l olive oil, ½ tbsp. l balsamic vinegar.
- Mozzarella is taken from the whey and laid out in a colander. All excess liquid should drain from the cheese. After that, the product can be cut into cubes and put in a salad bowl.
- Tomatoes are removed from the branch and cut into halves.
- Arugula is washed, dried. Greens are also sent to a salad bowl for cheese. It should be the main volume of the dish.
- In a snack, half the tomatoes get enough sleep.
- Olive oil and balsamic vinegar are mixed in a separate bowl. If the latter was not at hand, you can take lemon juice instead.
- Salad watered dressing, if necessary, salted.
The appetizer is immediately served at the table.
With tiger prawns, avocado and arugula
Ingredients: 160 g of arugula, a pound of frozen shrimp, ripe avocado, small chili pepper, 2 garlic cloves, 130 g of parmesan, 8 - 9 cherry tomatoes, 4 tbsp. l olive oil and 1 tbsp. l balsamic vinegar.
- Seafood is thawed and cleaned. Together with chopped garlic without a core and slices of chili, the prawns are fried in a small amount of oil until golden.
- The dish is filled with lettuce leaves. Cool shrimp without garlic and chili are laid out on top.
- Then halves of cherry, slices of peeled avocado and grated cheese are distributed.
- The appetizer is seasoned with a mixture of olive oil and balsamic vinegar. You can pepper the sauce.
Arugula with avocado mix well in a salad and make it especially healthy.
Vitamin salad with arugula and strawberries
Ingredients: 5 pcs. strawberries, 40 g each of arugula, walnut kernels and feta cheese, 1 tsp. honey, 1 tbsp. l wine vinegar, salt, 4 tbsp. l sunflower oil.
- Arugula is kept for 10 minutes in cold water, after which half of the grass is laid out on a plate.
- Strawberries are sliced on top.
- Next, pour small cubes of cheese.
- The remaining ingredients, except nuts, are combined for the sauce.
The appetizer is watered with dressing and decorated with coarsely chopped walnuts.
Contraindications and possible harm
The composition of the herb contains volatile, so it is a strong allergen.
It should be used with caution in people who are allergic to turnips and / or radishes.
Moderately eat arugula salad for any problems with the kidneys, bile ducts and liver. And to completely abandon its use will have patients with high acidity of the stomach.
It is dangerous to eat salad in large portions with urolithiasis. This can lead to an exacerbation of the disease.
