IC Friendly Spring Greens – Ideas and Recipes

May 1, 2013


With Spring finally here vary your daily salad and vegetable servings with these raw and cooked  10 great arugula ideas. These recipes will work with any tender spring green; try spinach, watercress, mesclun, dandelion, or young mustard greens.

Eat It Raw:
Use about 9 oz (8 cups) arugula for each salad and add the other ingredients to taste. Dress lightly with herb-infused olive oil, lemon zest (if tolerated), and salt and pepper (if tolerated), or use your favorite IC friendly homemade dressing.

1. Italian
Arugula, sliced radicchio, Parmesan cheese shavings (if tolerated) or fresh sliced mozzarella, quartered artichoke hearts, pitted black olives

2. Summer 
Arugula, diced sweet red bell pepper, fresh corn kernels, fresh basil

3. Steakhouse 
Arugula, sliced steak, cucumber, chopped scallions, crisp bacon (if tolerated)

4. Sweet and Salty 
Arugula, diced fresh pears, crumbled feta cheese, toasted, lightly salted cashews

5. California 
Arugula, crumbled Feta, toasted candied almonds, dried or fresh blueberries

Try It Cooked:

1. Pesto
Puree 2 garlic cloves, 2 cups packed arugula, ½ cup olive oil, and ¼ cup cashews or pinenuts. Add 1 Tbsp lemon zest (if tolerated); season with salt and pepper. Serve on grilled fish or chicken.

2. Pilaf
Sauté 1 diced onion (if tolerated) or garlic in 2 Tbsp canola oil in a pot. Add 1½ cups rice, 2½ cups water, and salt to taste. Bring to a simmer. Stir in ¼ cup raisin (if tolerated)s and ¼ cup ­slivered almonds. When rice is tender, stir in 2 cups packed arugula.

3. Sandwich
Layer slices of ripe peach (if tolerated) or fresh sliced fuji apples, thin slices of Gruyère cheese, and a handful of arugula between 2 slices of whole wheat bread. Bake until cheese melts.

4. Pasta
Combine ¾ lb cooked whole wheat spaghetti, 1/2 cup steamed mushrooms, 1/2 cup steamed carrots, with 2 cups packed arugula,  ¼ cup chopped parsley, 3 Tbsp pine nuts, 1 Tbsp olive oil, and salt and pepper to taste. Warm.

5. Pizza
Top a whole wheat pizza crust with ­basil pesto, a handful of arugula, sautéed broccoli, and shredded mozzarella. Bake at 425°F until cheese melts.

Ideas adapted from Parade Magazine Sunday April 21, 2013 by Elizabeth Braun, MS, RD for the Interstitial Cystitis Diet

http://www.parade.com/6201/parade/10-fresh-ways-to-use-arugula/

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