September 1, 2014 Leave a comment
Ever noticed that people who eat lots of fruits and veggies have a magical glow? Wait, you haven’t? It’s the kind where you want to run right up to them and ask if they just ate a salad. Yes, that’s the one I’m talking about. Well, here’s some new science to prove the phenomenon. A study published in The Quarterly Journal of Experimental Psychology showed that people who ate more carotenoid-rich fruits and veggies (basically all of them, but especially the orange, red, yellow, and dark green ones), had more attractive skin tone. So, not only are these colorful crops good for your insides, but for your outsides, and for your friends’ eyes as well. Great excuse then to chow this simple and fall-friendly arugula salad. Cheers, attractive people!
Arugula Salad with Pan-Seared Butternut Squash
Makes 2 servings
Prep and cooking time: 15 minutes
Searing is a great way to bring out the flavors in veggies, and it’s done by cooking them in a skillet with high heat and very little oil, a good way to keep the fat content down. Enjoy this colorful salad in the fall when squash is aplenty.
1 tsp olive oil
2 cups very small butternut squash cubes (about the top portion of a butternut squash, peeled and finely cubed)
¼ tsp salt
¼ tsp garlic powder
1 (7-oz) bag TJ’s Wild Arugula Wild Rocket Salad, or other bag of prewashed arugula
2 Tbsp white balsamic vinegar, divided
Dash of sesame seeds for garnish (optional)
1. In a medium-sized skillet, heat oil. Add butternut squash chunks, salt, and garlic powder. Pan-sear the squash for 6 minutes stirring it every minute or so and removing it from the heat for 10 seconds at a time if the pan gets too smoky. Remove from heat and place on a plate in the fridge for 5 minutes to cool.
2. Divide bag of arugula onto 2 plates. Top each plate with the butternut squash cubes and 1 Tbsp of white balsamic vinegar. Garnish each one with sesame seeds if desired.
3. Dressed salad will not last past the current meal, so eat up! Butternut squash cubes make perfect finger foods for toddlers or toothpick veggie kebabs for young children.
Per serving: 143 calories, 3 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 325 mg sodium, 30 g carbohydrates, 7 g fiber, 6 g sugar, 4 g protein, 327% vitamin A, 71.5% vitamin C, 23.5% calcium, 13% iron