Seasonal Arugula & Mushroom Salad

For someone who tries to eat locally and seasonally as much as possible, the month of March doesn't offer a myriad of options. Especially if you live in the North East, like moi. And as much as I love winter veggies, recently I've found myself craving something a little bit lighter and greener. I discussed in my last post the benefits of eating cooked food during the colder months to boost immunity and help the body cope with low temperatures. Well, now that the weather has shifted into spring overnight (hello freakishly warm 70 degree days in NY) it's time to incorporate more raw foods back into our diets. I like this salad because it's a happy balance of cooked and raw ingredients, in my opinion a perfect solution to this akward seasonal transition.

The other plus is that all the ingredients in this salad are fresh and in season! Mushrooms are best this time of year, and arugula is one of the first greens available in the spring.  Leafy green vegetables are some of the healthiest foods one can eat. There are many varieties of greens, and they're all wonderful for so so so many reasons, but for today I'll limit myslef to raving about arugula. 

Arugula is a memeber of the cruciferous vegetable family, which also includes kale, broccoli, and brussel sprouts. Like its cousins, arugula is bursting with nutrients, antioxidants, and vitamins including vitamin A, vitamin C, and vitamin K. Leafy greens are hands down the best source of vitamin K. So eat your greens, because vitamin K is an immune boosting nutrient and a potent antioxidant which protects cells against oxidative stress and free radicals. Vitamin K promotes healthy brain and and nervous system function. As if that weren't enough, vitamin K also protects against blood clots and reduces inflamation. Arugula is also rich in calcium, and while some greens (such as spinach and swiss chard) contain oxylates which block calcium absorbtion, arugula contains very low levels of oxylates which means that our bodies can efficiently absorb and utilize the calcium available in this leafy green. And I'm sure you've heard a million times that adequate amounts of calcium are vital to strong bones and teeth. It's true, but that doesn't mean you have to chug gallons of milk, leafy greens are an excellent source of calcium.

Yup, arugula is a nutrient power house. So pass on the flavorless and nutrionally devoid ice berg lettuce, which won't be in season till this summer, and enjoy your new favorite salad base.

Ingredients:

(makes 2 servings)

2 cups wild mushrooms (I used baby portobello, but any variety will work)

1/2 of a red onion

4 cups arugula 

a few crumbles of goat cheese (optional)

1 tbsp agave nectar

2 tbsp olive oil

2 tbsp balsamic vinegar

sea salt and pepper

Thinly slice onion and place in frying pan with 1 tbsp olive oil and a sprinkle of sea salt.

Allow to carmalize for 5 to 7 minutes.

In the meantime wash mushrooms, pat dry, and slice.

Add sliced mushrooms and agave nectar to onions in pan.

Sautee until the mushrooms are soft and the onions are almost transparent.

Wash and dry arugula and place in salad bowl.

Add onion and mushrooms to salad bowl.

Add 1 tbsp olive oil, 2 tbsp balsamic vinegar, and a generous amount of black pepper.

Toss and top with crumbled goat cheese (if using).

Enjoy!