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Easily Digestible Arugula Mozzarella Salad

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So I have trouble with salads. Well, raw vegetables in general because my body just has trouble digesting them. When the weather gets warmer I begin to crave salads and I also love to pack something quick that will keep for a couple hours unrefrigerated so I can pop into a park or sit on a park bench and enjoy my lunch outside. I also don’t love pre-made salad dressings but get a little lazy about making my own. I have experimented over the years with dressing my salads with olive oil only and aimed to find the best olive oil dressed salad. As a result of these factors an easy salad was born! This recipe is designed as a fast and easy lunch for one but can easily be made in a large salad bowl and served to a crowd!

Further Food Commentary:

Spicy, antioxidant-rich arugula greens, peppery soppressata -- a dry cured salami from southern Italy, and milky mozzarella come together quickly with a simple drizzle of good extra virgin olive oil, making this a perfectly portable light summer salad.

Mozzarella is a great source of calcium and a good source of vitamin D -- both important for strong teeth and bones, and maintaining a healthy blood pressure; and it also provides you with high-quality protein for energy and satisfaction post-meal. Furthermore, mozzarella -- as well as cheddar, Swiss, Colby and Monterey Jack cheeses -- contains less than 1 gram of lactose per (1-ounce) serving, meaning it's often better tolerated by those who are sensitive* to lactose.

*Note: If you are lactose intolerant/sensitive, try only a small serving of the mozzarella at first, and then assess how you feel after eating. This would not be appropriate if you have a diagnosed lactose or dairy allergy, unless your physician previously approved of a trial and has provided explicit instructions for proceeding.

By Heather Goesch, MPH, RDN, LDN

Easily Digestible Arugula Mozzarella Salad

Stars ( Reviews)

  • Prep Time:5min
  • Cook Time:n/a
  • Servings: 1

Ingredients

A couple handfuls pre-washed fresh arugula
1/4 ball of fresh mozzarella
4 thin slices pre-cut organic soppressatta
Fresh ground black pepper
Extra virgin olive oil

Instructions

1. Place arugula in a shallow flat reusable (I prefer glass) to go container.
2. Slice soppressatta into long thin strips and place on top of arugula.
3. Dice fresh mozzarella into small 1/4″x1/4″ cubes and spread on top of the soppressatta.
4. Lightly drizzle the olive oil over just the part of the salad covered by the toppings being. careful not to overdress or dress the arugula directly.
6. Top with fresh ground black pepper to taste.
*Note – if you dress the salad in this way the arugula will not wilt before you have time to eat it. Simply shake the salad with the lid to the container on before eating and you are good to go!

1. Place arugula in a shallow flat reusable (I prefer glass) to go container. 2. Slice soppressatta into long thin strips and place on top of arugula. 3. Dice fresh mozzarella into small 1/4″x1/4″ cubes and spread on top of the soppressatta. 4. Lightly drizzle the olive oil over just the part of the salad covered by the toppings being. careful not to overdress or dress the arugula directly. 6. Top with fresh ground black pepper to taste. *Note – if you dress the salad in this way the arugula will not wilt before you have time to eat it. Simply shake the salad with the lid to the container on before eating and you are good to go!

Nutrition Information

Per Serving:  Calories: 261; Total Fat: 23g; Saturated Fat: 7g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 2g; Cholesterol: 31mg; Sodium: 44mg; Potassium: 138mg; Carbohydrate: 3g; Fiber: 1g; Sugar: 1g; Protein: 13g

Nutrition Bonus:  Calcium: 26%; Vit A: 18%; Iron: 6%

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