Rocket and Blueberry Salad

When it comes to embracing a healthy lifestyle, salads are a fantastic choice. They’re vibrant, packed with nutrients, and can be incredibly satisfying. Today, we’re diving into the world of salads with a recipe that’s not only nourishing but also bursting with flavour – the Rocket and Blueberry Salad.

Incorporating rocket (or arugula, as it’s known in some parts of the world) as the star of this salad, along with a delightful blend of ingredients, this dish offers a symphony of tastes and textures. But before we delve into the recipe, let’s explore why this salad deserves a spot on your Spring and Summer table.

Rocket: A Nutrient Powerhouse

Rocket, with its peppery and slightly bitter taste (click here to learn more about the benefits of adding bitter foods to your diet), is a leafy green that packs a nutritional punch. Here’s why it’s a star ingredient in our Rocket and Blueberry Salad:

1. Low in Calories, High in Nutrients: Rocket is a low-calorie food that’s rich in essential vitamins and minerals. It’s particularly high in vitamins A and K, which are essential for healthy skin, vision, and bone health.
2. Antioxidant-Rich: Antioxidants play a crucial role in protecting your cells from oxidative damage. Rocket contains compounds like flavonoids and polyphenols that act as antioxidants.
3. Excellent Source of Nitrates: Rocket is naturally high in nitrates, which can help improve blood flow, lower blood pressure, and enhance exercise performance.
4. Fiber for Digestive Health: With a good dose of dietary fibre, rocket supports digestion and helps maintain a feeling of fullness.
5. Versatile and Flavourful: Rocket’s peppery flavour adds a delightful twist to your salads, making them more exciting and enjoyable.

Now, let’s get to the exciting part – the Rocket and Blueberry Salad recipe.

Rocket and Blueberry Salad Recipe

Prep Time: 20 minutes Cook Time: 5 minutes Serves: 4

Ingredients:

¼ cup pine nuts

2 cups rocket

½ medium red onion, diced

½ cup blueberries

2 cups cherry tomatoes, sliced

⅓ cup cranberries, dried

⅓ cup feta cheese, crumbled

Balsamic dressing (for drizzling)

Instructions:

1. In a small frypan, toast the pine nuts over medium heat for 4-5 minutes or until golden brown. Keep them moving in the pan to prevent burning. Once toasted, set them aside.
2. In a large bowl, combine the rocket, diced red onion, blueberries, sliced cherry tomatoes, dried cranberries, crumbled feta cheese, and the toasted pine nuts.
3. Drizzle your preferred amount of balsamic dressing over the salad. The dressing adds a delightful tangy note that complements the other flavours.
4. Toss the salad gently to ensure all the ingredients are well combined.
5. Serve immediately, and savour the explosion of flavours and textures in every bite.

Nutritional Information (per serving):

• Calories: 264
• Fats: 18g
• Carbs: 23g
• Protein: 4g
• Fiber: 3g

Dietary Notes:

• Gluten-Free (GF)
• Meal Prep Friendly (MP)
• Suitable for Vegans (V)
• Quick and Easy (Q)
• Contains Nuts (N)

Enhancing Your Salad with Lean Proteins

While the Rocket and Blueberry Salad is a delightful dish on its own, you can easily elevate it by adding some lean proteins. Here are a few options to consider:

1. Grilled Chicken: Grilled chicken breast strips add a boost of protein and a satisfying savoury element to your salad.
2. Tofu or Tempeh: For a vegan-friendly option, consider marinated and grilled tofu or tempeh cubes. They bring a unique texture and absorb the salad’s flavours beautifully.
3. Salmon: A piece of baked or grilled salmon not only provides protein but also healthy omega-3 fatty acids. It pairs wonderfully with the fruity and nutty elements of the salad.
4. Chickpeas: Roasted chickpeas are an excellent plant-based protein source. Season them with your favourite spices before roasting for added flavour.

The Rocket and Blueberry Salad is not just a meal; it’s a culinary adventure. It combines the boldness of rocket, the sweetness of blueberries, the earthiness of nuts, and the tang of balsamic dressing into a harmonious symphony of flavours. Plus, it’s a nutritional powerhouse that will leave you feeling satisfied and energized.

So, whether you’re looking for a quick and easy weeknight dinner, a meal prep option for your busy schedule, or a dish to impress your friends at a summer gathering, give this salad a try. It might just become your new favourite go-to recipe!