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The Garden Rocket

Blog

Approachable health tips from the personal trainers of TorqueStrong

The Garden Rocket

Alydia Bryant

provided by the USDA https://ndb.nal.usda.gov/ndb/foods/show/3603

provided by the USDA https://ndb.nal.usda.gov/ndb/foods/show/3603

I LOVE arugula!  The last few weeks its been on sale at the grocery store so I decided to throw something together. Arugula, also known as salad or garden rocket, is one of the nutritious green-leafy vegetable of Mediterranean origin. It is a small, low growing annual herb.

Arugula like most greens is a very low calorie vegetable. 100 g of fresh leaves hold just 25 calories. Nonetheless, it has many vital phytochemicals, anti-oxidants, vitamins, and minerals that may immensely benefit health.

Arugula has an ORAC value (oxygen radical absorbance capacity, a measure of anti-oxidant strength) of about 1904 µmol TE per 100 grams.

Being a member of Brassica family, arugula leaves are rich sources of certain phytochemicals such as indoles, thiocyanates, sulforaphane, and iso­thiocyanates. Together, these compounds have been found to counter carcinogenic effects of estrogen and thus may offer protection against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer-cell growth inhibition, cytotoxic effects on cancer cells

There are so many other benefits to Arugula such as being a great source of vitamins A,B,C and K. Here is a chart with even more info.

Apricot Arugula and Quinoa Salad

Ingredients

  • a few big handfuls of arugula
  • 1 small avocado, cubed
  • ¼ cup dried apricots
  • 1 cup quinoa
  • 1/4 cup Chopped Almonds (optional)
  • tbl spoon Lemon white Balsamic vinegar
  • tbl spoon Olive oil with garlic
  • salt and pepper to taste 
  • little extra lemon juice if you wish.
  1. Cook the quinoa:The ratio is 1 cup of uncooked quinoa to 2 cups of liquid. Bring quinoa and liquid to a boil in a medium saucepan. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, 15 to 20 minutes.
  2. chop the Apricots, Almonds and Avocado (keeping separate)
  3. Toast the almonds in a skillet over medium-high heat; cook and stir for a bout 3 mins till the aromatic smell fills the room, or the nuts are slightly browned.
  4. Add all ingredients to a big bowl and toss together!