Apple, Rocket and Pecan Salad

Apple and Rocket Salad

The Green apple known as the Granny Smith originated from Australia, named after Maria Ann Smith. It has a hard light green skin and a crisp juicy flesh. When overripe the beautiful green turns to yellow and the acidity mellows significantly. 

Granny Smith is one of several apples that are high in antioxidant particularly Flavonoids, cyanidin and epicatechin. Flavonoids are one of the largest nutrient families. Some of the best-known flavonoids include quercetin, kaempferol, catechins, and anthocyanidins. This nutrient group is most famous for its antioxidant and anti-inflammatory health benefits, as well as its contribution of vibrant color to the foods we eat.

Granny Smith are high in antioxidant activity and boost the highest concentration of phenols (These are potent antioxidants particularly rich in green tea and berries. These substances have been investigated for their cancer-protective effects). Green apple is also high in dietary fiber and potassium. Granny Smith apples compared to the red apples tend to have the highest number of certain types of polyphenols and fiber, which helps increase the beneficial bacteria in the gut of animal subjects. Lower levels of beneficial bacteria in the gut, can increase the risk for metabolic disorders and inflammation. 

Rocket leaves or arugula a member of the Brassica family is an oak-leaf-shaped green with a peppery taste. Rocket leaves has many vitamins and minerals that they immensely benefit health. Rich sources of phytochemicals such as indoles, thyacyanates, sulforaphane and Isothiocyanates together these compounds have been found to counter carcinogenic effects of estrogen and thus may offer protection against prostate, breast, cervical, colon and ovarian, cancers by virtus of their cancer-cell growth inhibition,cycotoxic effects on cancer cells.

Fresh rocket salad is one of the greens rich in folates, an excellent source of vita A, B-Complex, a good level of Vitamin C and K. An adequate amount of Vitamin K in the diet helps limiting neoronal damage in the brain.

Pecans are high in healthy unsaturated fat and just a handful a day can lower “bad” cholesterol. They also contain more than 19 vitamins and minerals including vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc.

The fibre in arugula helps promote digestive regularity, keeps your tummy happy and leaves you feeling full longer so you resist other fatty foods. It also helps to lower cholesterol, balance blood sugar and reduce the risk of heart disease.

Apple, Rocket and Pecan Salad

Prep Time: 10 hours

Per Serving 62 calories

Fat 1 g

Carbs 14 g

Protein 1 g

2


Ingredients

Rocket Leaves

Granny Smith Apple

Pecans

Fresh lemon Juice

Salt and pepper to taste

Instructions

  1. Wash the leaves and the apples.
  2. Drain all the water from the rocket leaves
  3. Use a mandolin slicer to slice the apple thinly
  4. Squeeze some lemon juice
  5. Season with salt and pepper
  6. Add some Pecans and serve immediately.

Notes

Squeeze the lemon on the apple to prevent it from browning specially if you are not serving the salad straight away.

 Apple and Rocket Salad

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