Thursday, January 6, 2011

Rock Star Raw Lunch: Arugula, Sprouts and Avocado

This truly made the best totally raw meal I have ever eaten...

I added minced garlic, sea salt and lime juice to the avocado and served it (to myself) on a bed of arugula and sprouts. It was so good, I ate the plate I made for my husband, too. Sorry, Ryan. :)


There are a number of nutrients in arugula, although most are found in small quantities. A serving size of five cups provides a hefty portion of vitamins and minerals; one cup only offers a fraction. Still, arugula greens provide a readily absorbable source of calcium, iron, manganese, copper, and potassium. They are also a good source of vitamins A, C, K, and folic acid. All the nutrients in arugula come with a mere handful of calories per serving.

The primary benefits of arugula leaves are due to their phytochemical content. Like all cruciferous vegetables, this green should be eaten on a regular basis to prevent most types of cancer. Research has linked a diet high in cruciferous vegetables with disease prevention time and time again. They are pound for pound the most potent anti-cancer foods. Some of the phytochemicals, such as glucosinolates and sulforaphanes, are responsible for stimulating enzymes which help the body cleanse itself of toxins and potential carcinogens. Others are powerful antioxidants. Carotenes for example can protect against sun damage, heart disease, and cancer. They also improve communication between cells, something that may play a large role in the well-being of cellular function.

Arugula is also a wonderful source of chlorophyll, a compound that the body can always benefit from. Chlorophyll cleanses and energizes the blood. It helps bring large amounts of oxygen to all parts of the body, creating an environment undesirable to viruses and harmful bacteria. Chlorophyll also supports healthy skin, and limits the potential of carcinogens.
Love, Mara


  1. OOOH that looks delish! I will have to try this one.

  2. Mara, what all did you use to make the chocolate smoothies? I've been using a blender to make smoothies...not quite as impressive as the VitaMix, but it works alright.

    And my Shaklee vitamins came yesterday!