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



Here’s a tasty green salad for the holidays.


  • 1 16-ounce bag broccoli slaw
  • 2 bunches green onions, chopped (if tolerated)
  • 1/2 cup slivered almonds
  • 2 tablespoons butter or margarine
  • 1 package Ramen noodles, dry, uncooked, and crushed (discard seasoning packet)
  • 1/4 cup sunflower seeds


  • 1/2 cup vegetable or olive oil
  • 4 tablespoons sugar
  • 4 tablespoons honey
  • Salt & pepper, if desired


  1. Melt butter in fry pan, stir in almonds and crushed Ramen noodles.
  2. Lightly brown and cool on paper towel.
  3. Mix broccoli slaw and green onions in bowl.
  4. Add almond and noodle mixture with desired amount of dressing just before serving.
  5. Enjoy!


Makes 4 main course servings or 6 side dish servings.


  • 1 cup dry quinoa
  • 2 cups water
  • 2 handfuls baby spinach leaves, washed and drained
  • 1 large, ripe pear – washed, stemmed, cored & cut into pieces
  • 1/2 cup canned white beans, rinsed and drained (Navy or Great Northern)
  • 1/2 cup cut-up fresh vegetables (bell pepper, cucumber, zucchini, sweet potato, etc.)
  • salt and pepper to taste
  • chopped parsley for garnish
  • chopped or slivered almonds for garnish


quinoa spinach salad



  • 5 tablespoons extra virgin olive oil
  • 3 tablespoons pure maple syrup (more if desired)




  1. Place quinoa in a saucepan.  Add the 2 cups water.
  2. Cover & cook on a low simmer until water is evaporated and quinoa is tender – roughly 20 minutes.
  3. Fluff with a fork & place in a large salad bowl.  Add the remaining ingredients (except parsley and almonds).
  4. Whisk the olive oil & maple syrup together, pour over salad & toss gently to coat. Chill in refrigerator.
  5. Just before serving add the parsley and almonds & combine gently.



This sweet dish gives a good mix of fruit, veggies and protein (greek yogurt), and serves as a nice salad to make ahead and bring in your lunch to school or work, or to bring as a dish to pass at a gathering.

Makes six one-cup servings.


  • 5 cups thinly sliced cabbage (Packaged angel hair cabbage works well).
  • 2 cups chopped Fuji apples
  • 1/2 cup pure plain Greek yogurt
  • 3 tablespoons honey (or more to taste)
  • 1/8 teaspoon salt


  1. Combine cabbage and apples in large bowl. 
  2. Combine remaining ingredients in small bowl; stir or whisk well. 
  3. Add small bowel mixture to cabbage mixture, tossing to coat. 
  4. Cover & chill. 


  • To add a little crunch, you can add a nut of your choice — almonds or walnuts work well and are IC friendly.
  • Sliced or shredded radish and/or carrots may add some color as well.
  • Raisins can add some sweetness.
  • Try adding shredded or chopped fresh fennel; or replacing cabbage all together with fennel.

Here a recipe for Quinoa Salad with Apples  from one of our IC patients Patti. Quinoa is a grain-like seed originating from South America and is available in most grocery stores usually near the rice. It is higher in protein than most grains and contains minerals like calcium and iron making it an ideal choice for vegetarians and is IC friendly!

Prep time: a few hours (quinoa needs to cool)
Serves: 6-8


  • 1 cup quinoa (keen-wa), rinsed
  • 1 tsp olive oil
  • 2 cups water
  • 2 Tbsp honey
  • 2 tsp lemon zest or 1 tsp lemon extract (if tolerated)
  • ½ tsp sea salt
  • 3 Tbsp olive oil
  • 1 medium fuji apple, peeled and diced
  • 1 cup finely chopped celery
  • 1/3 cup finely chopped fresh parsley
  • ½ cup coarsely chopped toasted almonds
  • 1/3 cup organic or untreated raisins, brown or golden (if tolerated)


  1. In a medium-sized saucepan bring quinoa, water and a tsp olive oil to a boil. Reduce heat, cover and simmer 15 minutes until quinoa is tender and water absorbed stirring occasionally to prevent sticking. Remove from heat, transfer to a loosely covered dish and cool.
  2. In a small bowl, whisk together honey, lemon zest or extract and salt. Gradually whisk in olive oil until blended.
  3. Add apple, celery parsley, almonds and raisings to cooled quinoa. Mix well.
  4. Pour dressing over mixture and stir. Serve or refrigerate.  

Ideas for substitution or addition:

  • exchange walnuts for almonds
  • exchange brown raisins for golden
  • exchange parsley for mint
  • add spinach or kale
  • add coconut shredded or flaked