The health benefits of Rucola, also known as rocket leaves... and a delicious salad recipe!

Rucola, otherwise known as rocket leaves, or arugula, is an aromatic, spicy  salad green... perfect for adding a peppery taste to your salad.

A natural source of Vitamins, AND low in calories.

100 grams of Arugula leaves offer (among other nutrients);

• over 2000IU of Vitamin A (your ally for healthy skin and a boost to your immune system.
• approximately 25% of your daily Vitamin C recommended intake
• over 100mg of Vitamin K (a powerful antioxidant)

I believe, its always best to take your vitamins from natural food sources, instead of resorting to supplements, so next time you pop into the grocery store, you may consider grabbing a bag of Arugula leaves.

Arugula Salad Recipe (simple and easy to make):

A salad I often treat myself to, since its so easy to make, when I am in a hurry, offering the right nutrients in no time!


You will need;

• 2 tomatoes (medium sized are approx. 22 kcal)
• 1 cucumber - peeled (approx. 44 kcal)
• 100 grams of rocket leaves (25 kcal)
• Balsamic vinegar
• 1 tbsp of Virgin Olive oil (approx 100 kcal)
• Cayenne Pepper (for the brave)
• Dried Sage (I love the fresh minty flavor)
• A pinch of salt (I use a salt substitute to prevent water retention; recommended if you have an underactive thyroid)

 
Chop your veggies and mix them with your spices well for a rich taste, add your oil and vinegar, mix again...

And Voila!!

An easy to make, nutritious, filling salad with less than 200 calories!

• If you are following a low-calorie/restricted, diet, you may want to skip on the oil. 
  
• In case you find that the peppery taste is too strong for you, I recommend sprinkling your salad with grated cheese... as it will cancel out the spicy effect!

For a healthy meal suggestion, you can accompany your salad, with gluten-free rice cakes (approx 25 kcal each), to satisfy your carb cravings,and a cup of cottage cheese (approx 180 calories), for a protein boost.