Healing Lifestyles & Spas

Arugula

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Arugula, also known as rocket or rucola is native to the Mediterranean; some researchers even say that it dates back to the 1st century AD when it was used as an aphrodisiac. Although the peppery flavor might not be as libido-boosting as say, chocolate, arugula boasts a bounty of health benefits. As a member of the Brassicaceae (cruciferous) family, the greens contain indole-3-carbinol, a compound that has been shown to inhibit tumor growth and is often used in alternative therapies to fight cancer says Linda Illingworth, RD, director of nutrition at Cal-a-Vie Spa in Vista, California. “A handful of arugula can help boost your intake of cancer preventing nutrients,” she adds. In addition, arugula contains vitamins C and A, as well as the antioxidants lutein and zeaxanthin, both of which have been documented in numerous studies to help promote healthy eyes and reduce the risk of age-related macular degeneration. Wendy Bazilian, DrPH, RD, author of The SuperFoodsRx Diet, recommends using arugula in place of basil in your pesto recipe to add a bit more flavor to this Italian staple. Here, Dean Rucker, the executive chef at the Golden Door Spa, following Bazilian’s recommendation, creates a whole grain penne recipe utilizing this peppery green just for us.

ARUGULA-PISTACHIO PESTO & WHOLE GRAIN PENNE PASTA WITH ROASTED CHERRY TOMATOES
From Dean Rucker, Executive Chef at Golden Door

Serves 8

Ingredients
3 cups arugula leaves, packed, blanched for 20 seconds, shocked in ice water bath
1/4 cup pistachio nuts, toasted and chopped
1 clove garlic, chopped
2 tbs. parmigiano reggiano, grated
1 tsp. lemon juice
1/2 tsp. sea salt
1 pinch black pepper
1/4 cup extra virgin olive oil
1/2 cup ice water

For Pasta
1 pint cherry tomatoes
16 oz. whole grain penne pasta
2 cups arugula leaves
1/2 tbs. lemon juice — fresh
sea salt — to taste
freshly ground black pepper — to taste

Preparation
Squeeze excess water from blanched arugula and chop; you should have about 1 cup. Place in blender along with pistachios, garlic, parmigiano reggiano, lemon juice, sea salt, pepper, olive oil and ice water. Blend 1 minute until mixture resembles a thick paste. Set aside.

Preheat oven to 450 F. Toss tomatoes with a little olive oil to coat, season with salt and pepper, and place on baking sheet to roast in oven until tomatoes just start to brown and pop but still retain shape, about 15 minutes.

Cook pasta according to package, drain and return to the pot. Add arugula leaves and pesto to the pasta and toss to combine. Stir in lemon juice and season to taste with sea salt and pepper.

Per serving: 298 Calories (kcal); 9g Total Fat; (27% calories from fat); 9g Protein; 45g Carbohydrate; 0mg Cholesterol; 125mg Sodium

By Melissa B. Williams

Healing Lifestyles & Spas Team
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