A spring time arugula salad brightened with blueberries, red peppers, and hearty roasted brussels sprouts. Finished with fresh lemon, this arugula salad is filled with antioxidants!
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Spring Arugula Salad
I’m going to let you in on a little secret of mine. I find every excuse to hide peppers in my food. Specially, yellow, red, and orange bell peppers because they are a phytonutrient powerhouse. Phytonutrients are plant-based compounds found in colorful vegetables, fruits, and dark leafy greens. In other words, phytonutrients are the superheroes of antioxidants.
To take it a step further, finishing a dish with a squeeze of fresh citrus also adds more antioxidants! In the words of Hippocrates, “Let food be thy medicine”, what better way to build your body’s nutrient baseline?
Right about now, we could all use a little more vitamins. This spring arugula salad is filled with phytonutrients, helping to keep you well. Brightened in flavor from the fresh lemon, blueberries, and red bell pepper, this salad is not only rich in antioxidants but it sits on a bed of cancer fighting greens.
Arugula Flavor and Health Benefits
Arugula is a cruciferous vegetable like broccoli, cauliflower, and collar greens. It’s flavor is distinct as it leaves a peppery aftertaste and pairs beautifully with citrus. While arugula originated in the Mediterranean, it has had a long-time place in the French and Italian cuisines.
Like other cruciferous vegetables, research has shown their rich levels of phytonutrients [plant-based compounds] may help reduce the risk of developing cancer, as well as lessen inflammation.
In addition to helping prevent cancer, arugula is high in vitamin K, which helps to increase bone health, increases heart health, and has been found to be an aid in reducing the risk of type 2 diabetes.
High in fiber, arugula provides 0.2g net carbs per 1/2 cup serving.
How to Make Spring Arugula Salad
- Clean sprouts, trim ends, and cut into quarters. Place onto a parchment lined baking sheet, drizzle with olive oil, and sprinkle with salt and pepper. Bake at 400°F for 35-40 minutes. Remove and let cool.
- Place arugula into a serving bowl and season greens with salt. Top salad greens with vegetables, goat cheese [optional], and sliced almonds.
- Before serving, dress salad with a squeeze of fresh lemon juice and extra virgin olive oil! Finish with fresh cracked black pepper.
- Enjoy Spring Arugula Salad immediately upon dressing!
In other news, have you’ve kept up with my Instagram stories? Caleb left for a course in February. Two weeks later, COVID-19 hit the US fan. Then, the DOD put travel bans in place which ultimately led to 164 back-and-forth decisions on whether or not he would be able to return home at his scheduled time.
This last few weeks have been beyond draining but I have to admit, I’m not all that mad about it. Thankfully, we’re pretty seasoned with the Military ways and if it rains, that’s okay! However, are you ready for the latest? Caleb is returning in less than 24-hours. I will not believe it until he walks through the door but that’s the word.
With all of the challenges taking place in the world, it gives me a sense of comfort knowing I’ll have my “person” beside me. Plus, now we can celebrate his 30th birthday this week rather than him being alone, in a hotel, with no homemade cupcakes!
I hope you and your family are well. I am rooting for you beyond words and look forward to lighter times ahead of us all.
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Bright Arugula Spring Salad
- Sheet Pan
- parchment paper
- large salad bowl
Roasted Brussels Sprouts
- 1/2 pound brussels sprouts cleaned and quartered
- 1/2 tablespoon extra virgin olive oil
- 1 pinch sea salt
- 1 pinch black pepper
- 5 ounces baby arugula
- 1/4 teaspoon sea salt
- 1/2 zucchini thinly sliced into quarters
- 1 handful blueberries washed and dried
- 1/4 red bell pepper diced
- 2 slices red onion thinly sliced and halved
- 1 tablespoon sliced almonds
- 1 tablespoon goat cheese crumbled, optional*
- 1/2 large lemon
- 1 tablespoon extra virgin olive oil
- 1 pinch fresh cracked black pepper
Roasted Brussels Sprouts
- Preheat oven to 400°F. Wash and clean brussels sprouts and remove ends. Slice into 4 quarters and place onto a parchment lined baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Mix the sprouts with your hands or a spatula to evenly season. Bake for 35-40 minutes until sprouts are golden brown and crisp.
- In a large salad bowl, place arugula and lightly toss with salt.
- Top the salad greens with remaining vegetables, including roasted sprouts.
- Before service, squeeze the juice of 1/2 fresh lemon over the greens followed by extra virgin olive oil. Lightly toss to incorporate. Finish with a crack of fresh black pepper.
- For a Whole30 compliant salad, do not include goat cheese.
- To make this a meal, service with grilled shrimp, chicken, or steak.
- For a quality goat cheese, try Vermont Creamery’s Classic Goat Cheese log.
- Cheese note: Goat and sheep milk cheeses tend to be less problematic for those sensitive to dairy.
- Don’t forget to tag @Wholesome_Joy on Instagram when making this dish!