By Sarah Hunt, AZFB Communications Intern
Do you like pesto? I love it! So when this recipe came out from Blue Sky Organic Farms, I got excited. It is a delicious combination of pesto, peas, pasta, and parmesan. You can try it as a side or an entrée. If you decide to make it as an entrée, I would add grilled chicken to it to give it the protein it needs to be a full meal. The pesto in this recipe is made from arugula, which has many benefits. Check them out below!
A member of the brassica family, wild arugula is a great source of fiber, vitamins A, C, K, folate, calcium, iron, magnesium, phosphorus, potassium and manganese, as well as providing high levels of protein, riboflavin, B1, B2, B5, B6, zinc, copper. It’s flavonoids and these nutrients may lower inflammation, cholesterol, high blood pressure and increase heart health and immune system health overall. Brassicas are believed to be a cancer-fighting superfood as well. Being a green food and high in chlorophyll, arugula can even promote hair health. It has more zinc and calcium than kale.
Some research suggests that bitter foods may help regulate hunger, improve gut health and quell cravings for sweets. Bitter foods may trigger the production of stomach acid, which benefits the digestive processes, and may increase the production of digestive enzymes, further aiding food absorption. According to Traditional Chinese Medicine, bitter foods can clear heat from the body, and may minimize symptoms associated with heat such ulcers in the mouth, red face, emotional, heart palpitations, anxiety, insomnia and dreaminess.
Use our wild arugula as you would any other leafy greens, in pasta, pesto, top a pizza or potato, add to sandwiches or smoothies! One of my favorite ways to eat arugula is a couple of large handfuls topped with either scrambled or fried eggs, some avocado, microgreens, and any other favorite breakfast additions.
*These statements have not been evaluated by the FDA. We make no claims to diagnose, prevent, reverse or cure disease. Our aim is to encourage you to do your own research on the vast benefits of eating real and organic food and the value of the live, bioavailable nutrients they provide. Sources include books written by doctors, nutritional researchers and the USDA’s nutritional information online.
The only precaution we are aware of to tell you of is if you use blood thinners, as wild arugula is very rich in vitamin K, which could undo their effects since it promotes blood-clotting process.
Arugula Pesto Pasta
By Blue Sky Organic Farms
- 16 oz uncooked rotini pasta
- 1 c frozen peas-defrosted
- ½ c walnuts
- ½ c shredded parmesan cheese
- 4 Tbsp of lemon juice
- 1 clove garlic
- 1 tsp salt
- 6 oz arugula
- ½ c whole milk ricotta
- ½ c olive oil
- Cook pasta according to package directions. Drain pasta and place in a large bowl with peas.
- While pasta is cooking combine walnuts, parmesan, lemon juice, garlic and salt in the bowl of your food processor.
- Pulse several times until the nuts are chopped.
- Add arugula and ricotta.
- With the food processor running drizzle in the olive oil.
- Toss pasta and peas with pesto and adjust seasoning if needed. Serve with additional parmesan cheese.
Find more Blue Sky Organic Farm recipes on Fill Your Plate’s blog and recipe database!