Meatless Monday: The Rocket: Spicy, Green Arugula Takes Off

One Step At a Time...

You Can Go Meatless

For All Three Meals

The folklore. Arugula dates back to Roman times, but it wasn’t until the 90s that this peppery green established itself in high-end U.S. restaurants during the Mediterranean food wave. Grown for its deep green leaves, as well as the seed which flavors oils, arugula is commonly served in a salad of mixed greens. Incidentally, argula—also known as rocket, roquette, rugula and rucola—was thought to have aphrodisiac qualities.

The facts. Nutritionally, this rocket shoots for the stars. Aromatic and peppery, with a slight mustard-like flavor, arugula (Eruca sativa) is part of the Brassica family, which includes broccoli, cabbages and mustards, thought to be cancer-preventive. In keeping with its healthy lineage, arugula has the nutrient punch of both its cruciferous relatives and leafy green vegetables. It is rich in vitamins A, C and K, folate and calcium, and is very low in calories. A one-cup serving provides 28 percent of the daily value (% DV, daily recommendation based on 2,000 calories per day) of vitamin K, which is important for blood-clotting, and 10% DV of vitamin A in a mere four calories.

The findings. Arugula’s natural phytonutrients, called indoles, appear to alter favorably estrogen metabolism, thus potentially reducing the risk of breast cancer. Arugula is high in flavonoids, which have been shown in test tube and animal research to possess anti-carcinogenic activity, as well as antioxidant, anti-inflammatory and antiviral effects. Beta carotene, lutein and zeaxanthin—arugula’s carotenoids—are powerful antioxidants that are important for health. Lutein and zeaxanthin have been found to reduce the risk of age-related macular degeneration, while beta carotene is protective against sun damage. The antioxidant properties of arugula extract showed protective and anti-ulcer activities against gastric lesions in an animal study published in the April 2009 World Journal of Gastroenterology.

The finer points. The popularity of arugula unleashed the variety now available in the marketplace. Choose wild arugula, baby arugula, micro-arugula, or standard arugula, depending on the boldness of flavor desired. Arugula’s untamed bite pairs well with other fresh greens, and its spice is a good foil to many ingredients like goat cheese, citrus and nuts. It’s a natural on sandwiches, with pasta or eggs, and sautéed with vegetables. Give this long-known staple of Italian cuisine a try, and see how easily this rocket charms.

Healthy Meatless Recipe:

Pizza Quinoa Casserole {Veggie Supreme}

(Adapted from The Garden Grazer)

Ingredients:

• 1 1/2 cups dry quinoa
• 1 medium onion
• 1 green bell pepper
• 8 oz. sliced mushrooms
• 3 roma tomatoes
• 1 cup fresh spinach
• 3 cloves garlic
• 15 oz. can tomato sauce (or less to taste)
• 1 cup shredded mozzarella (or dairy-free cheese)
• 1 tsp. basil
• 1/2 tsp. oregano
• Salt

Directions:

• Preheat oven to 375.
• Rinse and cook quinoa: add 3 cups water and quinoa in a saucepan. Bring to a boil, cover, reduce heat, and simmer for 15-20 minutes or until water is absorbed.
• Meanwhile, chop onion, green pepper, tomatoes, and mince garlic.
• In a skillet over medium heat, saute onion, green pepper, and mushrooms with salt for about 10 minutes or until softened.
• Add garlic, stir, and heat for 1 more minute.
• When quinoa is cooked, place it in a large mixing bowl. Add tomato sauce, tomatoes, spinach, mozzarella, sauteed vegetables (any excess liquid removed), basil, and oregano. Stir to combine.
• Spread mixture into a lightly sprayed 9x13 inch dish and gently press down. Top with a light sprinkle of cheese.
• Bake for 20-25 minutes.
  
  
  
  
  

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Top Ten Tips To Relax Your Body This Week

Moderate exercise can reduce the harmful effects of chronic stress. The more physically fit you are, the better you will be able to handle stressful situations.

Sleep gives you the recovery time needed for your busy life. It provides time for your mind and body to recharge.

Active relaxation involves deliberately identifying tension and working to relieve it. Whether it is practicing yoga, meditation or some simple deep breathing techniques, learning to relax your body can be extremely useful in de-stressing.

Passive relaxation involves activities that relax your mind and body such as taking a hot bath, listening to music, reading a book, or enjoying a hobby such as knitting or fishing.

Social support. Connect with a trusted friend or family member with whom you can talk during stressful or difficult times. Don’t forget to offer your shoulder and listening ear to them as well.

Laughter is often referred to as “inner jogging” and is a great tool for fighting stress. Rent a funny movie, read a humorous book, or call that friend who always makes you laugh.

Time management. Organize your tasks efficiently at work and home. Doing one or two loads of laundry every day rather than saving it all for your day off, and writing a realistic “to-do” list each morning can help manage your time effectively.

Clear the clutter in your house and work space. Clutter creates opportunities for stress to creep in, like those times when you can’t find your keys or an important document. Create a plan to regularly throw away, recycle or donate unused and unnecessary belongings.

Life balance. Life involves much more than getting through the day. Make time to play, dream, think, and spend time with loved ones. You need to have some fun in addition to working and taking care of your various commitments.

Be realistic. We often put pressure on ourselves to do it all—for our families, jobs, communities, churches, etc. For most of us, something has to give. Be realistic with yourself and your expectations; don’t expect to accomplish more than is logical and reasonable.

Remember Green Goes With Everything

Five Green Hot Tips

(Courtesy of Sloan Barnett)

1. Open your windows once a day when the outside temperature is comfortable.
2. Change your cleaning products to safe, natural,environmentally green.
3. When buying new things for your home, focus on green products, especially mattresses and carpets.
4. Switch to a green dry cleaner, or at a minimum take the plastic bags off before you bring them back into your home.
5. Buy a good quality air filtration system... either for the house or your most important rooms.

Have a great week and remember a better tomorrow starts with what you eat today!

Do you have a favorite meatless recipe you would like to share with us? Send it my way!

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

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“Tension is who you think you should be.Relaxation is who you are.”

~ Chinese Proverb ~