Along with warming temperatures come fresh, local greens. Be on the lookout for dark green produce like broccoli, arugula, asparagus and spinach at your local farmer’s market this month. Dark green vegetables, especially leafy greens like spinach and arugula are an important source of nutrients like folate, vitamins A and C.(1) Canada’s Food Guide recommends we eat dark green vegetables every day for our health.
One of the lesser known leafy greens is arugula. This green is peppery it taste and can be used in salads, soups, pasta or pizza. Arugula can be used in salad recipes that call for watercress or spinach. Try arugula in this simple, summery salad.
Recipe: Summertime arugula salad
This recipe is from a great seasonal cookbook from Prince Edward County. The co-owner of the Miller’s House, Robert Simpson wrote the cookbook, which focuses on local and fresh ingredients. Like Halton, Prince Edward County grows many different types of produce and herbs throughout the year.
¼ tsp. Dijon mustard
1 tsp. balsamic vinegar
2 tbsp. olive oil
Pinch of salt and pepper
Small bunch arugula or other dark greens (spinach or spring mix)
1. Add the mustard and vinegar to a small bowl. Wisk until well combined, add salt and pepper.
2. Add the oil to the bowl in a stream, while continuing to whist the dressing until it is emulsified.
3. Gently pour the dressing onto the arugula and toss.
By Rachel Morgan, RD, MPH
(1) EatRight Ontario. All about dark leafy greens. (2017). Available at: http://www.eatrightontario.ca/en/Articles/Cooking/Food-Preparation/All-about-dark-leafy-greens.aspx.