Arugula Salad with Pine nuts and Parmesan

5 Minutes

6 Servings

Introduction

Flavorful, easy and quick salad. Nutrient-dense and low in calories – only 20 calories in around three cups – arugula is an outstanding source of folate, vitamins A and C, and more than 100 percent of the daily vitamin K requires. The same serving provides a vital source of calcium, magnesium and manganese. These tiny seeds contain a range of essential nutrients to your wellbeing, including vitamins, minerals and heart-healthy fats. Although they are rich in fat, they have low saturated fat. The combination of good fats, proteins, and fibre in pine nuts serving will help maintain a steady level of blood sugar, help stabilize diabetes, and improve your heart's health.

InStructions

  1. Washed the arugula thoroughly and place it in a large mixing bowl.

  2. Toast pine nuts in a skillet over medium heat until fragrant, stirring regularly. Transfer to a bowl of salad.

  3. Add Parmesan cheese to the bowl of the salad.

  4. Add olive oil, lemon juice, salt and pepper to a small bowl. Whisk the fork and spill over the salad.

  5. Stir gently until well balanced. Serve on the following day.

Notes

Store: You can store the remaining salads for up to 36 hours without the salad being soggy.


Make-Ahead: If you want to make the salad ahead of time, wash the arugula and place them in a zip-lock bag for up to 7 days. Store the toasted nuts in a dry place. Salad dressing can be rendered up to 7 days in advance and refrigerated. Remove from the refrigerator 30 minutes before serving to allow olive oil to warm up.


For More Protein Option: mix it up with quiona or add grilled/baked chicken.

Ingredients

  • 1/2 cup pine nuts

  • 6 handful of arugula 

  • 1/4 cup Parmesan cheese (grated)

  • 1/4 cup extra virgin olive oil

  • 2 tbsp lemon juice and lemon zest 

  • 1/2 tsp sea salt

  • fresh ground black pepper to taste


The entire contents of this website are based upon a registered holistic nutritionist and a registered pharmacist. Please note that HPN Inc. content is not advised by a dietitian, physician or other licensed healthcare professional. The information on this website is NOT intended as medical advice, nor is it intended to replace other qualified healthcare professional's care. This content is not intended to diagnose or treat any diseases. Always consult with your primary care physician or other licensed healthcare providers for all diagnosis and treatment of any diseases or conditions, as well as before changing your health care regimen. As a Registered Holistic Nutritionist & a Registered Pharmacist, it is out of HPN's scope of practice to diagnose or treat disease. Tests ordered by a qualified health care professional & medication prescribed by a physician may be used to confirm nutritional deficiencies & medication management contributing to various health conditions.
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© 2021 by Holistic Pharmacy & Nutrition Inc.   Toronto, Ontario

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