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This rocket salad with pear, figs, walnuts and goat cheese packs a nutritional punch and will delight the taste buds of yourself, your family or guests. It's great as a starter, or, if adding more cheese and nuts, as a meal by itself.

 

Yields1 Serving
Prep Time15 minsCook Time5 minsTotal Time20 mins
 4 cups rocket
 0.50 cup walnuts, coarsely chopped

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 1 pear, thinly sliced
 1 dash lemon juice
 4 tsp extra-virgin olive oil

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 4 figs
 1 cup goat cheese of your choice
 1 tsp butter
 1 pinch Himalayan salt
1

Divide the rocket into 4 portions and place onto 4 small plates.

2

Slice the pear, cut the cheese into little cubes and quarter the figs. Add onto the rocket.

3

Chop the walnuts and roast in a pan at medium heat with a teaspoon of butter until crispy. Add onto the salad, along with olive oil, salt, pepper and a squeeze of lemon juice.

4

Ready to serve!

Unlike other leafy greens, rocket (aka arugula) is a not only high in folate which supports healthy cell repair, tells the body which genes to turn on or off (methylation), and reduces the cardiovascular inflammatory substance homocysteine, but it is also part of the brassica family of vegetables (= cruciferous vegetables), which support free radical quenching and the liver's ability of a protective hormone breakdown & its capacity to get rid of environmental toxins like plastics, chemicals and heavy metals.

Walnuts pack in the plant-based precursor to the anti-inflammatory, cardiovascular and brain protective omega 3s DHA and EPA, called alpha linolenic acid (ALA), along with plenty of omega 6s (its omega 3:6 ration is roughly 1:4), protein and minerals like zinc and selenium. Please note that the body is not very well equipped to convert the plant-based precursor ALA into EPA and DHA, which is especially true for people with a genetic mutation (SNP) in a gene called FADS2. However, research suggests that ALA itself may have plenty of protective properties, and as such is a great addition to include into a wholefoods and nourishing lifestyle.

Ingredients

 4 cups rocket
 0.50 cup walnuts, coarsely chopped

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 1 pear, thinly sliced
 1 dash lemon juice
 4 tsp extra-virgin olive oil

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 4 figs
 1 cup goat cheese of your choice
 1 tsp butter
 1 pinch Himalayan salt

Directions

1

Divide the rocket into 4 portions and place onto 4 small plates.

2

Slice the pear, cut the cheese into little cubes and quarter the figs. Add onto the rocket.

3

Chop the walnuts and roast in a pan at medium heat with a teaspoon of butter until crispy. Add onto the salad, along with olive oil, salt, pepper and a squeeze of lemon juice.

4

Ready to serve!

Rocket with pear, walnuts & goat cheese salad

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