22/03/2022
Who knew arugula was a cruciferous vegetable?✋🏼{be honest}.
Cruciferous vegetables (broccoli, kale, Brussel sprouts) contain a potent molecule, indole-3-carbinol, that can positively affect phase I liver detoxification enzymes. Phase I liver detoxifications enzymes CYP450 are responsible for biotransforming xenobiotics, steroids hormones, and medical drugs, so the body can eliminate them through the kidneys or gut.
We can react to the effects of toxins when changes in the number of these enzymes occur.
If you let arugula overgrow, you'll see the telltale signs that this is a relative of broccoli - little florets will appear at the end of the shoots. This is one of the easiest crucifers you can consume as it is readily available pre-washed in the grocery store and does not require cooking. Its spicy leaves make it the perfect base for a salad loaded with vegetables and dressed with a clingy vinaigrette, like in this recipe for Arugula Salad with Butternut Squash:
INGREDIENTS:
✅ 5 cups diced or cubed butternut squash
✅ 2 1/2 tablespoons olive oil
✅ Salt and fresh ground pepper to taste
✅ 1 cup quinoa cooked and cooled [try pre-cooked frozen]
✅ 4 cups arugula washed and spun dry
✅ 1/2 lb. asparagus, steamed and sliced in half on diagonal
✅ 1 cup red pepper, chopped
✅ 1 cup cherry tomatoes, halved
✅ 1/4 cup raw pepitas
✅ Salt and pepper to taste
✅ 1/2 lemon, juiced
✅ 3 tablespoons white balsamic vinegar
✅ 1 small garlic clove, pressed or minced
✅ 1 teaspoon maple syrup
✅ Sea salt to taste
DIRECTIONS:
Prep:
✅ Preheat oven to 350° F
✅ Toss squash with 1 tablespoon oil. Season with salt/pepper, place on a parchment-lined baking sheet, and roast for 20 minutes until just soft
✅ Set aside to cool
✅ Steam asparagus and chop
✅ Chop red pepper/tomatoes
✅ Press garlic
Make:
✅ Add ingredients for vinaigrette - the balance of oil, 1 1/2 Tbsp., lemon juice, vinegar, garlic, maple syrup - to a mason jar and shake vigorously
✅ Add salad ingredients to a large bowl - Toss with dressing and serve
