Greens in Your Salad or For Cooking


I was planting some things in the garden and realized that I didn’t have anything new to try.  We eat a lot of salads during the summer and I like to jazzy it up for taste.  Last year we tried Arugula lettuce.  We loved the different flavor in our salads, but you can also use it as a green vegetable.  You can sauté with onion, garlic, and a little olive oil or place it under cooked fish on your plate for a nice tangy taste.

Arugula consists of vibrant green leaves attached to a pale creamy green hued stem.  The leaves are lobed and can be harvested when young and mild in flavor or when fully mature at 3 or 4 inches in length.  Arugula offers an herbaceous, peppery flavor with nuances of nuts and mustard.  Leaves allowed to mature too long on the arugula plant will become bitter in taste.  The pungent flavor of arugula is due to its high content of sulfur containing compounds known as glucosinolates.

Arugula is a nutrient rich leafy green providing vitamin A, vitamin C, vitamin K, calcium, magnesium, riboflavin, copper, iron, zinc, folate and potassium.  Cruciferious vegetables such as arugula are also high in antioxidant phytochemicals and rich in sulfur containing compounds known as glucosinolates which have been shown to have detoxifying properties.

I used the arugula greens mixed with fresh spinach, strawberries, onion, (your choice, green or red) and a hand full of slivered almonds.  You can also use walnuts or other nuts and seeds of your choice.

I have recently got interested in Sorrel; it’s a surprisingly bright green herb.  It has tangy, lemony flavor.  It’s related to rhubarb and contains oxalic acid compounds that give rhubarb its tanginess.  Try it in your salads or try the following recipe.  This is a great salad anytime of the year.

Tabbouleh Salad

  • ¼ cup finely shopped red onion
  • ¾ cup med-course bulgur (cracked wheat)
  • 1 large tomato, seeded and diced
  • 1 med cucumber, unpeeled, seeded and diced
  • ¼ cup chopped flat-leaf parsley
  • ¼ cup chopped fresh mint leaves
  • ¼ cup chopped sorrel
  • ¼ cup olive oil
  • Kosher salt and pepper, to taste

Boil enough water to cover the bulgur, pour over the wheat and let stand for 15 minutes, until the wheat softens.  Drain any remaining water and stir in onion, tomato, cucumber, herbs, and sorrel.  Toss with olive oil and season to taste with salt and pepper. Chill before serving.

Preparedness Mom


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