Salad 15 minutes (makes 4 servings)

My journey as a foodie began in college, where I first had the chance to explore the expansive produce section of a grocery store. This was a significant change from my childhood, where our meals featured mostly canned vegetables. My definition of a salad was basic: lettuce, tomatoes, and onions with a simple store-bought dressing.

I’m thankful for my parents’ efforts to provide healthy food with the resources they had, but university life introduced me to a new world of flavor. My first taste of arugula happened at a dorm potluck. The unique, peppery taste of the leafy greens on a pizza inspired me to find out what they were and how to get them. This experience kicked off my passion for healthy eating and fresh ingredients.

Fast forward to now, and arugula is always on my shopping list. With a high water content and a good dose of dietary fiber, arugula helps with hydration, promotes healthy digestion, and can make you feel full, which is beneficial for weight management. It’s an incredibly low-calorie food, making it an excellent addition to any meal to boost nutrient intake without adding a lot of calories.

This recipe also highlights the pear, which I feel is a neglected fruit. The combination of fiber, potassium, and antioxidants makes pears great for your heart. The fiber helps lower cholesterol, while potassium helps regulate blood pressure. The flavonoids can also contribute to a reduced risk of heart disease. Pears also have a low glycemic index. The high fiber content slows the digestion and absorption of sugars, preventing blood sugar spikes.

This recipe features the peppery bite of arugula balanced with the sweet crispness of pear, the crunch of walnuts, and the creamy tang of goat cheese. The homemade dressing ties all the flavors together beautifully.

Ingredients for Salad:

• 5 ounces (about 5 cups) fresh arugula
• 1 ripe pear, cored and thinly sliced
• ¼ cup walnuts, lightly toasted
• ¼ cup crumbled goat cheese or shaved Parmesan
• Freshly ground black pepper

Ingredients for Vinaigrette:

• 3 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey or maple syrup
• Salt and black pepper to taste

Instructions:

1. Make Dressing: In a small bowl, whisk together the lemon juice, Dijon mustard, and honey until well combined; Slowly drizzle in the olive oil while continuing to whisk until the dressing is emulsified and creamy. Set aside.
2. Build the Salad: In a large salad bowl, combine the arugula, thinly sliced pear, and toasted walnuts.
3. Coat the Greens: Drizzle the prepared vinaigrette over the salad. Gently toss the salad until all the ingredients are lightly coated with dressing.
4. Add Toppings: Top with the crumbled goat cheese or shaved Parmesan. Finish with a generous crack of fresh black pepper and serve.