DEHYDRATED ORGANIC
PRODUCTS FROM ECUADOR
ARUGULA
ARUGULA
HEALTH BENEFICTS
Against diabetes. It contains an antioxidant compound called alpha lipoic acid. According to research, it represents a good option to lower blood sugar levels and increase insulin sensitivity.
Strengthens the bones. It is a good source of vitamin K, a compound associated with different benefits for bone health. In addition, it has low levels of oxalate, which prevents bone and nerve degeneration, and the appearance of kidney stones.
Good to exercise. It has a high nitrate content, which is associated with better muscle oxygenation during physical activity. Therefore, it is believed that a higher consumption would help to carry out resistance exercises in the long term. Nitrate is also associated with better cardiovascular and respiratory function.
Improve defenses. The rich content of vitamins that arugula has, especially A and C, improve the functioning of the immune system, thus helping to strengthen defenses. According to studies on the subject, these vitamins increase the production of white blood cells and eliminate free radicals, damaging agents that affect cell structures.
Good for the eyes. It is an important source of carotenoids, natural pigments that have long been recognized for their eye health benefits. Specialists think that its consumption can slow down macular degeneration, one of the main diseases responsible for vision loss.
NUTRITIONAL TABLE
FORMS OF CONSUMPTION
Arugula can be eaten in a variety of ways, some of the most common include:
In Salads: Arugula is commonly used as an ingredient in salads to add flavor and texture.
As an accompaniment: It can also be used as an accompaniment to meat, fish or pasta dishes.
In sandwiches or wraps: Arugula can be added to sandwiches or wraps to add a fresh and crunchy touch.
In pizzas: Arugula can be used as an ingredient in pizzas to give it a touch of flavor and texture.
In smoothies or juices: Arugula can be added to smoothies or juices to give it a bitter and healthy taste.
RECIPES
Baked Chicken with Arugula
Ingredients
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4 chicken breasts
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1 cup of chopped arugula
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1/4 cup grated cheese
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2 garlic cloves, minced
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1/4 cup of white wine
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2 tablespoons of olive oil
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Salt and pepper to taste
Preheat oven to 375 degrees Fahrenheit (190 degrees Celsius).
In a small bowl, mix the grated cheese, minced garlic, white wine, olive oil, salt, and pepper.
Place the chicken breasts on a baking tray.
Cover the breasts with the cheese and garlic mixture.
Bake for 25-30 minutes, or until chicken is cooked through.
Remove from the oven and place the chopped arugula on top of the chicken. Serve hot.
Arugula and Baked Fish
Ingredients
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4 fish fillets (salmon, tilapia, etc.)
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1 cup of chopped arugula
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2 garlic cloves, minced
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1/4 cup of white wine
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2 tablespoons of olive oil
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Salt and pepper to taste
Preheat oven to 375 degrees Fahrenheit (190 degrees Celsius).
In a small bowl, mix together the minced garlic, white wine, olive oil, salt, and pepper.
Place the fish fillets on a baking sheet.
Cover the fillets with the garlic and wine mixture.
Bake for 15-20 minutes, or until fish is cooked through.
Remove from the oven and place the chopped arugula on top of the fish. Serve hot.
Arugula and Grilled Turkey
Ingredients
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8 slices of turkey breast
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1 cup of chopped arugula
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2 garlic cloves, minced
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2 tablespoons of lemon juice
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2 tablespoons of olive oil
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Salt and pepper to taste
Heat grill to medium-high.
In a small bowl, mix together the minced garlic, lemon juice, olive oil, salt, and pepper.
Arrange the turkey breast slices on a platter and top with the lemon-garlic mixture.
Place the turkey slices on the grill and cook for 3-4 minutes on each side, or until cooked through.
Remove from the heat and place the chopped arugula on top of the turkey. Serve hot.
Arugula and Grilled Pork
Arugula and Baked Beef
Ingredients
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8 slices of beef (steak, roast, etc.)
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1 cup of chopped arugula
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2 garlic cloves, minced
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1/4 cup of red wine
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2 tablespoons of olive oil
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Salt and pepper to taste
Preheat oven to 375 degrees Fahrenheit (190 degrees Celsius).
In a small bowl, mix together the minced garlic, red wine, olive oil, salt, and pepper.
Arrange the beef slices on a baking sheet.
Cover the slices with the garlic and wine mixture.
Bake for 25-30 minutes, or until the meat is cooked to your liking.
Remove from the oven and place the chopped arugula on top of the meat. Serve hot.
Ingredients
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8 slices of pork loin
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1 cup of chopped arugula
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2 garlic cloves, minced
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2 tablespoons of lemon juice
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2 tablespoons of olive oil
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Salt and pepper to taste
Heat grill to medium-high.
In a small bowl, mix together the minced garlic, lemon juice, olive oil, salt, and pepper.
Arrange the pork loin slices on a platter and top with the lemon-garlic mixture.
Place the pork slices on the grill and cook for 3-4 minutes on each side, or until cooked through.
Remove from heat and place the chopped arugula on top of the pork.
Serve hot.
Vegetarian Pasta
Ingredients
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8 oz pasta (fusilli, spaghetti, etc.)
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1 cup of chopped arugula
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1/4 cup grated cheese
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1/4 cup of chopped walnuts
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2 garlic cloves, minced
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2 tablespoons of olive oil
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Salt and pepper to taste
Cook pasta according to package instructions.
Drain and reserve. Heat the olive oil in a skillet over medium heat.
Add the minced garlic and cook for 1 minute.
Add the cooked pasta and the chopped arugula. Mix well.
Add grated cheese and chopped nuts. Mix well. Serve hot.
Fruit Salad
Ingredients
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4 cups of chopped arugula
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1 cup of fruit (strawberries, grapes, kiwi, etc.)
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1/4 cup of chopped walnuts
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1/4 cup grated cheese
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2 tablespoons of balsamic vinegar
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1 tablespoon of honey
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Salt and pepper to taste
In a large bowl, combine the arugula, fruit, nuts, and grated cheese (if desired).
In a small bowl, mix the balsamic vinegar, honey, salt, and pepper.
Add the balsamic vinegar mixture to the salad and mix well.
Serve immediately and enjoy.