Quick Arugula Salad
4 ingredients · 5 minutes· 1-4 servings
If you’re navigating perimenopause (like I am), your body is begging for a little extra support. But let’s be real—sometimes our schedules don’t exactly cooperate, right? That’s why I swear by this quick arugula salad recipe that comes together in under 5 minutes, yet is packed with the nutrients your hormones need to thrive. This easy arugula salad is my weeknight lifesaver. It’s refreshing, satisfying, and loaded with hormone-supporting nutrients.
Why Arugula Is an Amazing Green for Hormone Balance
Arugula isn’t just a filler for fancy salads. This peppery leafy green is actually a nutrient-dense cruciferous vegetable and a bitter.
Here’s why you want to make arugula a regular on your plate:
Rich in folate, vitamin C, and calcium—key nutrients that support your bones, immune system, and longevity.
High in fiber to keep you fuller longer, stabilize blood sugar, and curb those cravings.
Natural detox support thanks to its glucosinolates, which help your body metabolize excess estrogen.
Gentle digestive support -as a bitter it supports digestion and with a high insoluble fiber content, it can help get things moving!
And best of all? It’s faster to prep than ordering takeout. Perfect for those “I have 5 minutes and zero energy” moments.
Tips to Customize Your Arugula Salad
Add parmesan, feta or goat cheese to add more flavour and protein.
Add a handful of quinoa for extra fiber and healthy carbs.
Use any nut or seed for added fiber and healthy fat - walnuts, pumpkin or sunflower seeds, almonds, pecans - anything goes!
Use any acid you have on hand - lemon juice, apple cider vinegar, red or white wine vinegar, balsamic vinegar.
Why This Salad Works for Perimenopause
Eating a diet rich in cruciferous vegetables (like arugula, kale, and broccoli) has been shown to help support estrogen metabolism and help to balance hormones naturally. Fiber keeps your digestion, blood sugar and energy more stable.
Pairing this salad with protein and a healthy starch like quinoa, rice, sweet potato or white potatoes makes it a complete, blood sugar-friendly meal that won’t leave you crashing an hour later.
Save This Recipe for Your Next Busy Day
Next time you feel like you have no time or energy to cook, remember: this will only take 5 minutes.
Directions for Quick Arugula Salad:
Add the arugula to a bowl and top with olive oil and a squeeze of fresh lemon. Add salt and pepper and toss to combine.
Top with nuts, seeds, avocado and/or fruit. Add your choice of protein.
This is best served shortly after making - enjoy!
Ingredients
fresh arugula, rinsed and dried
extra virgin olive oil
fresh lemon juice or any vinegar
sea salt and pepper to taste
Optional toppings: walnuts, pumpkin seeds, berries, apple, pear, avocado, tomato, chickpeas
Optional: chicken, salmon, steak for added protein
