My Garden has an over abundance of Rocket at the moment. Rocket is also a healthy and low calorie addition to a meal. Its high in Vitamin A, C, K as well as a good source of folate and minerals and there are only 25 calories in 100g of this leafy superfood.
So why not try rocket in something other than a green salad?
Here are 4 Wonderful Ways with Rocket:
A lush green hummus with the peppery green flavour of rocket. A healthy dip that’s great spread on wraps.
- 400g tin chickpeas, drained and rinsed
- a generous handful rocket (arugula) leaves
- juice ½ lemon
- 2 clove garlic
- 2 tbsp tahini paste
- 6 tbsp olive oil
- ½ tsp ground cumin
- ½ tsp cayenne pepper
- a good grinding of black pepper
- Reserve a few chickpeas to top the hummus with.
- Place all the ingredients in a food processor and blend until it’s the right texture for you
- Add extra olive oil if you need to.
- Taste to check the seasoning and adjust to suit your taste.
Beetroot, Feta and Rocket Fritters
Quick rustic fritters that all the family will love. Serve on a bun with salad, on a wrap or as a starter with dip.
- 300g baby beets, coarsely grated
- ½ red onion, finely diced
- 1 generous handful of rocket, chopped
- 100g goats milk feta, cubed or crumbled
- 2 large lightly beaten free range organic eggs
- 5 tbsp plain gluten free flour
- a good grinding of sea salt & freshly ground pepper
- 200ml Coconut or Avocado oil
- Wrap the grated beetroot in Kitchen paper, then squeeze out the excess liquid and transfer to a bowl. .
2. Add the diced onion, the rocket, feta & egg to the bowl and mix well to combine.
3.Season with salt and pepper, then mix in the flour.
4. Heat the oil in a non-stick frying pan. Once hot, drop one heaped tablespoon of the mixture at a time into the oil and cook over a high heat for 2-3 minutes, or until crisp on both sides. Drain on kitchen paper and serve hot or cold.
For one large frying-pan size frittata:
- 6 large organic eggs, well-beaten & seasoned with sea salt and freshly ground pepper
- 2 tbsp milk or water
- 1 pinch of turmeric
- few glugs extra virgin olive oil (approx 2 tbsp)
- 1 medium sweet potato (cooked), and sliced (peeled if desired) to 1/2 cm or so
- 1 large Spanish or other mild onion (or two red onions), peeled, quartered and sliced thinly
- 80g rocket (arugula) leaves, rinsed
You will need: large non-stick frying pan; large lidded saucepan; colander
- In the frying pan, heat the oil over a low to medium heat.
- Add onions and sauté for a few minutes, then set aside
- Sauté the sliced sweet potatoes and garlic for a few minutes.
- Evenly distribute the rocket over the vegetables.
- Beat the turmeric and milk or water into the eggs.
- Pour the seasoned eggs into the pan. Let the mixture semi-set over a low heat.
- Cover the pan for most of the time.
- Finish off under a hot grill
- Let it cool to almost room temperature (it doesn’t taste nearly as nice straight from the pan.). This also tastes fab cold and is perfect for picnics and lunchboxes.
Roasted Beetroot, Rocket and Feta Salad with Mustard Lemon Dressing
- 1 large (or 2 smaller) beetroot
- olive oil for roasting
- 200g goats milk feta cheese
- 70g wild rocket leaves, washed
For the Dressing
- 80ml (1/3 cup) of olive oil
- 35ml (3 Tbsp) fresh lemon juice
- 1 heaped tsp wholegrain mustard
- 1 tsp local honey
- Sea salt & freshly ground black pepper to taste
- Pre-heat the oven to 180C. Trim the beets, scrub them and rub all over with olive oil. Roast in an ovenproof dish in the middle of the oven for about 90 minutes or until the beets are soft when pierced with a sharp knife. Allow the beets to cool, then peel and slice into very thin slices using a sharp knife.
- Divide the beet slices between four plates and arrange them in a single layer, but overlapping like roof tiles. Crumble the feta and scatter each plate with feta and rocket leaves.
- Place all the dressing ingredients in a bottle or shaker and shake vigorously until well mixed (adjust the oil or the lemon juice quantities if you are struggling to get it to emulsify). Drizzle over each plate (any leftover salad dressing can be stored in the fridge for up to a week). Serve immediately with good bread for mopping up the dressing.
For other delicious and healthy recipe ideas go to https://www.cbeyondhealth.com/category/recipes/