Arugula a flavourful, oak leaf shaped green, belonging to the cruciferous family. Like kale and broccoli, it is a nutritional powerhouse, packed with antioxidants, vitamins and minerals. It contains eight times more calcium than iceberg lettuce, and vitamin k 2, essential for absorption of calcium. Arugula is high in most vitamin Bs, including folates, and contains indole-3-carbinol, a compound recognized to suppress incipient inflammation.
I use sprouted bread for my Caesar salad, as the grain germination enhances the availability of vitamins A, B, and C, and is elementally strong in iron, potassium, and calcium, and markedly elevates protein levels. People sensitive to gluten digest sprouted bread much easier because the grain is germinating, specific enzymes break down the gluten and other difficult-to-digest wheat components.
Traditionally, Caesar salad is served with Parmesan, but I prefer to use Pecorino, made from sheep milk, which makes it easier to digest for those dairy sensitive.
Serves 4-6 people:
For the croutons: 3 tablespoons extra virgin olive oil; 6 slices sprouted bread, cut into 1/4 inch cubes; 2 teaspoon Himalayan salt, 1 teaspoon dried oregano; 1/2 teaspoon freshly ground pepper.
For the salad: 2 garlic cloves; 1/4 cup fish sauce; 1 teaspoon lemon zest; 1 teaspoon Himalayan salt, 1 teaspoon freshly ground pepper; 1 teaspoon Worcestershire sauce; 1 tablespoon red wine vinegar; 1/2 teaspoon Dijon mustard; 1 large egg yolk; 1/2 cup extra-virgin olive oil; 15 oz. Romaine lettuce, washed and dried; 10 oz. baby Arugula leaves; 1 cup freshly grated Pecorino cheese. Preheat the oven to 400 degrees.
Combine the olive oil and the sprouted bread in a large bowl, and toss until coated. Spread the bread in a single layer on a 12×17 inch baking sheet. Sprinkle with salt, pepper and oregano. Bake until the croutons are golden, about 10 minutes. Set aside. Blend, with hand blender, the garlic, fish sauce, lemon zest, salt, pepper, Worcestershire sauce, vinegar, mustard and egg yolk. Slowly whisk in the olive oil. Chop Romaine leaves into 1/2 inch pieces, place in a large bowl. Add the dressing, croutons, Arugula and Pecorino cheese, and toss well. If you wish, grate extra cheese over top. Serve immediately.
Chef Maija Maltais, internationally recognized, and ‘Health Foods’ trained Chef at Middle Beach Lodge, Tofino….overlooking the Pacific.
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