Healthy Ingredient of the Week – Arugula

Arugula, or salad rocket, seems to be everywhere these days.  This green leafy veggie is often seen as a substitute for plain old lettuce in salads and sandwiches, and for good reason – it has a strong, peppery flavor that adds a nice kick to any dish in which it appears, and it’s low in calories and high in nutrients.  Arugula is a very good source of fiber, folate, iron, and Vitamins A, C, and K.  Due to its dark, deep coloring, it’s also high phytochemicals – potent disease-fighting antioxidants.  In the recipe below, arugula, combined with basil leaves, adds a tasty spin to the traditional caprese sandwich.

 Caprese Wrap

4 whole wheat tortillas
1 cup arugula leaves
6 ounces fresh mozzarella or buffalo mozzarella, thinly sliced
4 small tomatoes, sliced
1 avocado, peeled, pitted, and sliced
30 large basil leaves
4 teaspoons extra virgin olive oil
4 teaspoons balsamic vinegar
Kosher salt and freshly ground black pepper, to taste

1.  Lay the tortillas on a flat surface and arrange ¼ cup of the arugula on the bottom ⅓ of the tortilla.
2.  Arrange 3-4 slices of mozzarella on top of the arugula, then a few tomato slices and then avocado slices.
3.  Top with 5-6 basil leaves and then drizzle with 1 teaspoon each of olive oil and balsamic vinegar.
4.  Season with kosher salt and freshly ground pepper to taste.  Makes 4 wraps.

Recipe adapted from Avocados from Mexico


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