Categories
Juice

Lemon Arugula Salad – A Delightful, Plant-Based Meal with Flavor

arugula salad

Hearty salads bring a whole lot of nutrition and fill me up so I’m not searching for a snack an hour after lunch. Just like with green smoothies, a good salad needs a balance of carbs, protein and healthy fat. My Lemon Arugula salad is definitely loaded with hearty plants and could arguably be the best arugula salad you’ll make.

I’d rather drink my greens over chewing them, so if I make a salad it’s got to be great. Trust me when I say this salad is #worthit.

best arugula salad with walnuts, snap peas and fennel

Best Arugula Salad Recipe

This salad was created with both presentation and flavor in mind. I wanted a beautiful dish as well as something to fill me up.

Make sure the barley is cooked before adding it to this arugula salad. If you know you won’t have time to cook it day-of, cook it beforehand!

My tarragon dressing can also be made ahead of time, just give the jar a good shake before pouring it over the finished salad.

If you want to add even more flavor to this dish then toast the walnuts before adding them.

ingredients for a filling lemon arugula salad

What is Arugula?

Arugula is in the same leafy green family as kale, and is not a mild veggie. It is however loaded with health benefits since it’s high in calcium, potassium, folate and vitamins C, A and K.

I love using arugula in salads, on top of pizza and even in pesto. If it’s a bit too strong for you to use as the only base in this salad then don’t toss it altogether! Pair it with mixed greens or spinach and enjoy its peppery addition to your lunch.

simple tarragon dressing

Tips for Tarragon Dressing

If you want a super simple dressing then this one is for you! Simply toss all the ingredients into a jar with a good lid then shake to mix. You can refrigerate until ready to use.

I recommend using fresh tarragon since dried tarragon has a completely different taste and flavor. I know it’s easy to swap fresh for dried when using something like basil, however that’s just not the case with this unique herb.

If you want to keep this dressing vegan, swap in maple syrup for the honey.

simple lunch recipe made with plants

Arugula Salad FAQs

What goes well with arugula?

I chose crispy fennel and walnuts along with a lemon tarragon dressing for my arugula salad. The dressing especially helps tone down the bite from the arugula.

How do you make arugula less bitter?

Pair it with flavors that help balance it out. I pair arugula with a zesty tarragon dressing and use fennel to help tone down the bitterness and boost the flavor.

Is arugula a lettuce?

Arugula is actually in the cruciferous family along with kale, broccoli and bok choy. It’s got a strong flavor so you could try half arugula, half spinach (or lettuce) until you get used to the flavor and kick.

easy and delicious salad recipes

Delicious Salad Recipes

Ready for more incredible salads? Then try out another one of my creations below:

arugula salad

Lemon Arugula Salad

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This lemon arugula salad is a feature on any table. It’s got unique (yet findable!) ingredients + an elevated flavor profile that makes me feel like I’m at a fancy restaurant. The perfect salad to mix up your lunch routine.

Total Time20 minutes

Servings2

Ingredients

  • ½ cup barley (uncooked)
  • ½ fennel bulb (thinly sliced)
  • 4 cups arugula
  • ½ cup sugar snap peas
  • ¼ cup Walnuts (chopped)
  • 2 . green onion (thinly sliced)

Lemon Tarragon Dressing

  • 2 . lemon (juiced)
  • 1 test honey
  • ¼ cup olive oil
  • 2 . tarragon (fresh)
  • ½ test Dijon mustard
  • dash sea ​​salt
  • dash ground black pepper
  • 1 . chives (chopped)

Instructions

  • Cook barley according to package. Allow to cool.

  • Prepare fennel by cutting off the green stalks. Halve the white bulb and carefully remove the core. Place the cut side down on a cutting board and using a very sharp knife, thinly cut or shave the fennel.

  • Place The fennel in a bowl with arugula, barley, pea pods, walnuts and green onions.

  • For Dressing: Place all ingredients in a small jar and shake well. Refrigerate until ready.

  • Drizzle Dressing over the salad, gently toss and serve immediately.

Notes

  • Swap barley with cooked quinoa.
  • To make the dressing vegan, swap in maple syrup for honey.
  • The dressing will keep for up to 1 week in the fridge.
  • Barley can be cooked ahead of time then refrigerated until ready to be used in salad.

Nutrition (estimated)

Calories: 573kcal (29%) Carbohydrates: 51g (17%) Protein: 12g (24%) Fat: 39g (60%) Saturated Fat: 5g (31%) Polyunsaturated Fat: 11g Monnounsaturated Fat: 21g Sodium: 68mg (3%) Potassium: 963mg (28%) Fiber: 13g (54%) Sugar: 6g (7%) Vitamin A: 1728IU (35%) Vitamin C: 39mg (47%) Calcium: 220mg (22%) Iron: 6mg (33%)

Categories
Juice

Hydrating Alkaline Smoothie – 6 Plant-Based Ingredients to Hydrate

alkaline smoothie

This post was created in partnership with Jovē Alkaline Water. All are opinions of my own.

Ever notice how your skin dries out in the winter? Even in Florida, I can feel it if I’m not staying hydrated and moisturized. One way to increase your water intake is with this hydrating alkaline smoothie. For my latest recipe, I’ve packed the blender full of fruits and veggies with high water content and alkaline properties.

You see, this is not just any green smoothie. It’s a super-duper healthy green smoothie that is low in sugar and high in fiber and alkaline thanks to ingredients that are naturally high in pH levels. If you try to consume plenty of alkaline ingredients to neutralize aciditythis smoothie is for you!

Why Use Alkaline Water

Studies suggest that 75% of Americans are chronically dehydrated. This can lead to feeling irritable, sluggish, having poor sleep and dry skin. As we age, the level of hydration in our body can decline, which is why we really need to chug the water!

Alkaline water can benefit us at the cellular level. Cellular hydration supports our mitochondria (the power plant of our cells), cellular metabolism and the release of cellular waste. Staying hydrated leads to happy cells, and happy cells lead to a happy body.

I was first introduced to alkaline water by my dad back in 2005. We’d drive to a small unmarked store next to a natural foods store. I remember carrying five-gallon empty water jugs and filling them up with freshly created alkaline water. Getting them back in the car was a real workout!

Nowadays, you can find alkaline water on most grocery store shelves and even sold through Amazon. It’s remarkable how far the wellness industry has come in the last decade!

green alkaline smoothie

Acidic vs. Alkaline

Alkaline water is made with the help of an ionizer that changes the pH level of water to be more alkaline. According to the Cleveland Clinic, “pH extremes in either direction in your system, whether too acidic or too alkaline, can cause health problems.”

Because typical diets tend to lean more acidic due to the heavy amount of sugars and processed ingredients, consuming more alkaline ingredients can potentially help neutralize it. Of course, the body is remarkable and tries to maintain a healthy pH balance on its own, but sometimes we can use extra help.

Jovē Alkaline Water

Bottled Alkaline Water

Jovē Alkaline Water is one of the latest bottled alkaline waters to hit the market. They are using liquid silica (a mineral) to create an insanely smooth water taste that has a pH level of 9.5+. They use an “Advanced Cellular Hydration Technology” that’s clinically shown to provide real hydration for your skin and cells.

I appreciate how accessible (and affordable) Jovē has made alkaline water for my family. I can buy it at my local Publix, which is two minutes from my house (and I live in a pretty small town in central Florida). You can also find it on Amazon, Giant and Earth Fare.

Adding alkaline water to a smoothie is as simple as swapping out normal water. It won’t alter the taste of your smoothie and could even provide health benefits.

hydrating smoothie ingredients

Hydrating Ingredients for Alkaline Smoothie

As we age, hydration and overall health become more of a concern for many of us. I’ve included hydrating plant-based veggies in this alkaline smoothie recipe for the following reasons:

  • Spinach: improves bone health and lowers risk of cancer
  • Dinosaur (lacinato) Kale: slightly sweeter than curly kale and loaded with vitamin A
  • Lime: loaded with vitamin C to support a strong immune system
  • Cucumber: 96% water and rich in antioxidants
  • Frozen Peaches: gives this smoothie a creamy, cold finish

Make sure to blend your leafy greens and water first, until there are no chunks left. Dinosaur kale is a bit tougher than spinach, so give that blender time to do its job.

Add the remaining ingredients and blend again until smooth. I lightly peel the lime so there’s still a white pith around it (so many nutrients there!).

green alkaline smoothie

FAQs

Are smoothies typically acidic or alkaline?

It depends on what you put in them! If you want a non-acidic smoothie, then use high pH produce like citrus fruit, bananas, watermelon and avocado with leafy greens like kale and spinach. You can use alkaline water as a great base to increase the pH of the smoothie.

Are smoothies good for GERD?

They can be. Make sure to fill your smoothies with non-acidic foods like spinach, kale, cucumber and lime. Using alkaline as the liquid base also helps.

What fruits are alkaline?

Cantaloupe, bananas, watermelon and avocado are all considered alkaline. These low-acidic fruits can be blended into smoothies or enjoyed as is.

hydrating recipes

More Hydrating Smoothies

The foods we eat majorly contribute to skin health. If you’re looking for more alkaline smoothie recipes, try one of these:

delicious smoothie recipe

Hydrating Alkaline Smoothie

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Give your skin a spa day with this deliciously hydrating alkaline smoothie. Refresh and rehydrate thoroughly through plant based ingredients.

Total Time5 minutes

Servings1

Video

Notes

  • Use at least one frozen ingredient for a refreshingly cold smoothie.
  • Use spinach or kale if desired, or any leafy green of your choice.
  • Swap alkaline water with filtered water or coconut water.
  • Peaches give this smoothie a slightly sweet taste while also making it super creamy.

Nutrition (estimated)

Calories: 107kcal (5%) Carbohydrates: 26g (9%) Protein: 4g (8%) Fat: 1g (2%) Saturated Fat: 1g (6%) Polyunsaturated Fat: 1g Monnounsaturated Fat: 1g Sodium: 23mg (1%) Potassium: 700mg (20%) Fiber: 6g (25%) Sugar: 16g (18%) Vitamin A: 3099IU (62%) Vitamin C: 51mg (62%) Calcium: 116mg (12%) Iron: 2mg (11%)