Arugula, blueberries, and avocado: a super salad, actually a second course or a complete dish with all the ingredients. Don’t be surprised if, regarding seasonality, I added, besides summer, all seasons. The reason is simple: these ingredients of mine, which I find in summer, are actually available all year round. Of course, it’s up to us to choose the seasonality. Starting with arugula, which is an annual herbaceous plant with a slightly bitter, almost spicy taste. In reality, it can be used both cooked and raw for dishes like first courses or second courses, as a side or decoration for unique dishes. Just like avocado, which is available all year round, or blueberries.
- Difficulty: Very Easy
- Cost: Economical
- Portions: 2
- Cooking methods: No Cooking
- Cuisine: Italian
- Seasonality: All Seasons, Spring, Summer, and Autumn
- Energy 300.95 (Kcal)
- Carbohydrates 19.56 (g) of which sugars 13.40 (g)
- Proteins 3.48 (g)
- Fat 24.99 (g) of which saturated 3.54 (g)of which unsaturated 4.82 (g)
- Fibers 5.60 (g)
- Sodium 2,043.02 (mg)
Indicative values for a portion of 260 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 2.82 oz arugula
- 2 Roman zucchini
- 3.53 oz blueberries
- 1 yellow peach
- 1 avocado
- 1.41 tbsp Dijon mustard
- 2 tsp salt
- 2.82 tbsp extra virgin olive oil
- 1.41 tbsp balsamic vinegar
- 8 strands chives (fresh)
Tools
- Salad Spinner
- Mandolin
- Jar
Steps
Fresh, summer, and naturally light dish. And this definitely includes arugula, a vegetable I love and always consume when it’s in season, which is always, as it’s an annual plant.
Wash and trim the zucchini and do the same with the avocado: remove the skin and slice it. Using the mandolin, finely slice the zucchini and combine them with the arugula.
Without peeling it, slice the peach and also add the blueberries to the salad.
For the dressing, combine the condiments in the jar, including the salt.
Oil and mustard.
Balsamic vinegar.
and, with the chives cut into small pieces, close the jar.
Begin to mix by shaking the jar with all the ingredients.
Pour over the arugula with blueberries, avocado, and peach. Serve immediately.
Here is a perfect dish for Monday.
FAQ (Questions and Answers)
Is it better to consume arugula raw or cooked?
Obviously raw: it is the best way to ensure that the vitamins and nutritional properties are preserved intact without altering them. But this applies to almost all salads and vegetables in general.
Is arugula good for everyone? Does it have contraindications for anyone?
Arugula has contraindications only for those taking medications like anticoagulants because they interfere with the vitamin K in arugula.
