Low Cholesterol Recipe: Awesome Arugula
Of all the salad greens, arugula is probably one of the most nutritious. Packed with disease-fighting phytochemicals, vitamins and minerals, the benefits of arugula are nothing short of extraordinary.
Arugula is a member of the potent cancer-fighting cruciferous family of vegetables that also includes broccoli, cauliflower, kale, Brussels sprouts and bok choy. With its slightly peppery, mustard-like flavor, it can truly spruce up any meal. For a few calories you get a ton of vitamin A, vitamin C, vitamin K, calcium and iron! What’s more, Arugula contains beta carotene, lutein and zeaxanthin. These are carotenoids or plant pigments which aid in the prevention of diseases like cancer and macular degeneration.
This recipe for Arugula Pizza will help the medicine go down, leaf by leaf. Arugula is an antioxidant goldmine and one of the most potent cancer-prevention foods around. Take a tip from the French and Italians –make this dark leafy green a staple of your healthy eating plan!
Mia’s Whole-grain Pizza with Arugula, Eggplant, and Caramelized Onion
This recipe makes two 12-inch pizzas. One pound of store-bought whole-wheat pizza dough made with olive oil can be substituted for homemade dough if desired. If King Arthur flour is not available in your area, substitute with 1 cup whole-wheat flour mixed with 1 3/4 cups unbleached all-purpose flour. This recipe is for my dearest daughter Mia, who loves pizza!
- 2 3/4 cups King Arthur white whole wheat flour
- 2 tablespoons quick-rise yeast
- 1 teaspoon kosher salt
- 1 cup warm water (105° – 115°F)
- 1/4 cup extra-virgin olive oil
- 1/2 teaspoon honey
In a food processor fitted with the plastic blade blend the flour, yeast, and salt. In a 2-cup measuring cup mix the water, olive oil, and honey. With the food processor running add the water-oil mixture and blend until the flour forms a ball of dough. Process for 1 minute to knead the dough. The dough will be a bit sticky, but if too wet, add up to 1/2 cup more flour. Spray a bowl with nonstick cooking spray. Put the dough into the prepared bowl, cover with plastic wrap and let rise in a warm place until the dough is doubled in size about 1 hour.
- 1/4 cup plus 2 tablespoons extra-virgin olive oil, divided
- 2 large onions, thinly sliced
- 1 1/4 teaspoons kosher salt, divided
- 1/4 teaspoon freshly ground black pepper
- One 8-ounce eggplant, cut into 1-inch cubes
- 5 ounces (about 4 cups) baby arugula
- 2 teaspoons cornmeal, divided
- 2 tablespoons olive oil for brushing the crust, divided
- 1/4 cup finely shredded Parmigiano-Reggiano
In a large skillet over medium heat, heat 2 tablespoons olive oil. Add the onion, salt, and pepper. Cook, stirring occasionally until golden brown, about 15 minutes. Remove to a bowl. In the same skillet, heat 1 tablespoon olive oil. Add the eggplant and salt and cook stirring for 2 minutes.
Cover and cook stirring occasionally for 5 minutes to soften the eggplant. Uncover and cook for 2 to 3 more minutes to remove any excess moisture. Remove to a bowl. In the same skillet heat 1 tablespoon olive oil. Add arugula and cook, tossing the arugula until the it is wilted. Remove from the skillet and set aside.
To assemble the pizzas, preheat the oven, and a baking stone if desired, to 425°F. Punch down the dough and divide into two pieces. Set on a lightly floured surface and cover with a towel to rest for 5 minutes. For each pizza: sprinkle a baking sheet with 1 teaspoon cornmeal. Roll one piece of dough into a 12-inch circle and place on the prepared baking sheet.
Brush dough with 1 tablespoon olive oil. Distribute 1/2 cup caramelized onions, 1/2 cup cooked eggplant, and 1/4 cup arugula on the dough. Sprinkle each with 2 tablespoons shredded cheese. Repeat with other piece of dough. Bake the pizzas for about 15 minutes until the crust is lightly browned. Cut each pizza into 8 slices.
Makes 16 slices
NUTRITION IN A BOX
Per slice pizza:
Fat: 9 g (0 g EPA, 0 g DHA, <1 g ALA)
Saturated Fat: 1 g
Cholesterol: 1 mg
Sodium: 335 mg
Carbohydrate: 18 g
Dietary Fiber: 4 g
Sugars: 1 g
Protein: 4 g