by Chef Valerie Wilson
It is summertime and time to get active! Summer is known as the Fire Energy phase in The Five Transformations of Energy. This is the time we feed and nurture our hearts through bitter, lighter energy foods. Two of those foods are beets and arugula. Both of which help the body produce nitric oxide, whose most common recognized function is in vasodilation (meaning it relaxes the inner muscles of the blood vessels, causing them to widen and increase circulation). Nitric oxide is a compound of one nitrogen atom and one oxygen atom that plays a vital role in the body. Nitric oxide production is essential for overall health because it allows blood, nutrients, and oxygen to travel to every part of your body effectively and efficiently.
Beets are rich in dietary nitrates, which your body can convert to nitric oxide. Beets are good for your heart, brain, kidneys, liver, and purify the blood. Also known for its high iron content, beets can help if you are anemic. In Oriental medicine, they teach us that when a food looks like an organ in the body, it feeds and nurtures that organ, which is proven since beets are renowned for their heart health benefits and helping people bring their high blood pressure down. Also contains potassium, phosphorus, calcium, iodine, copper, folic acid, Vitamins A, B complex, and C.
Arugula is in the cruciferous family. Arugula can help with bone health, heart health, losing weight, reduce the risk of cancer, and it helps nurture your brain. Known in England as Rocket, this bitter, leafy green vegetable also helps boost your immune system. Also contains carotenoids to help with your eyes, calcium, potassium, magnesium, folic acid, Vitamin A, C, and K. Arugula has what some describe as a ‘peppery’ taste that adds to any leaf lettuce salad. A delicious way to help your body increase the production of nitric oxide.
Beet Arugula and Tofu Salad with Dijon Dressing
1lb. fresh firm tofu (crumbled)
1 T. olive oil
½ tsp. Sea salt
1 ½ cup cooked beets (diced)
2 cups sweet potato (peeled and cut into small cubes)
1 cup asparagus (cut into ¼ inch pieces)
½ cup peas
½ cup corn
1/ onion (diced)
1 cup arugula (chopped)
Dressing:
1 T. Dijon mustard
1 T. tamari
1 T. brown rice syrup
1 tsp. olive oil
1 tsp. sea salt
Put the crumbled tofu in a sauté pan, add the 1 T. olive oil and ½ tsp. sea salt and mix together.
On medium heat, sauté the tofu until it starts to brown.
Add the peas and corn, and continue cooking just long enough to warm the peas and corn.
Steam the sweet potato until fork-tender (approx. 4 to 5 minutes).
Steam the asparagus until fork-tender (approx. 3 to 4 minutes).
Put in a large mixing bowl the sautéed tofu, peas and corn, the steamed sweet potato, steamed asparagus, cooked beets, onion, and arugula, and mix together.
Whisk together the dressing ingredients, pour over the salad, and mix all together.
Serve at room temperature or refrigerate and serve cold.
