#MondayMeals: A Salad Yam-Packed with Nutrients
This week, we at Seven Valleys Health Coalition are featuring another delicious meal that can be made with nutritious and locally sourced ingredients. Give it a try and see why everyone’s yammering about this Roasted Yam and Arugula Salad.
Yams are rich in potassium, fiber, vitamins A and C, manganese, and antioxidants. These nutrients can help regulate blood pressure, and are good for diabetics as they don’t cause blood sugar spikes. They are also great for eyesight and a healthy nervous system.
Arugula is full of vital vitamins and nutrients that encourage healthy cell and bone growth, eye health, and proper kidney, heart, lung, and immune system function. Arugula also helps to lower blood pressure.
Olive oil is rich in healthy fats and antioxidants which may reduce the risk of chronic diseases and lower the risk of heart disease. The anti-inflammatory properties lessen the risk of dementia, arthritis, and obesity. Olive oil might also lower the risk of stroke and type 2 diabetes. Additionally, olive oil has antibacterial properties that can kill harmful bacteria that lead to stomach ulcers and cancer.
Garlic is low in calories and rich in manganese, vitamin B6, vitamin C, fiber, and selenium. It also contains iron, calcium, copper, vitamin B1, potassium, and phosphorous. These nutrients can boost immune system function, lower blood pressure, reduce the risk of heart disease, and help to prevent Alzheimer’s and dementia.
Walnuts are packed full vitamins and minerals that reduce the risk of heart disease, lower blood pressure, and promote healthy gut bacteria. Walnuts may also help manage type 2 diabetes and supports healthy brain function.
Food produced locally is more nutritious. This is because food contains the most nutrients around the time it is harvested. The longer food spends traveling, the less nutrition it contains. Less time traveling also means less exposure to harmful chemicals and less production of greenhouse gasses. What a tasteful way to decrease our carbon footprint!
Find ingredients for Roasted Yam and Arugula Salad and more at Anderson’s Farm Market, The Local Food Market, or through a CSA share at Main Street Farms. Check out the healthy and delicious recipe for Roasted Yam and Arugula Salad below.
Roasted Yam and Arugula Salad
INGREDIENTS
3 cups diced sweet potato, cut into 1”-inch cubes
4 tablespoons olive oil, divided
Kosher salt
Black pepper
1 teaspoon Dijon mustard
1 tablespoon lemon juice
Salt and pepper
5 ounces baby arugula
1/2 cup thinly sliced green onions
1/4 cup roughly chopped fresh parsley
1/4 cup walnuts
2 tablespoons feta cheese
INSTRUCTIONS
Preheat the oven to 400 degrees. Spread the potatoes in an even layer on a baking sheet. Drizzle 1 tablespoon of olive oil over the top of the potatoes and season them with a few pinches each of salt and pepper. Stir the potatoes around to coat them evenly in the oil. Roast the potatoes for 20 to 25 minutes, or until they are fork tender. Remove them from the oven and cool them in the pan while you prepare the rest of the salad.
In a small bowl, whisk the mustard and lemon juice with 3 tablespoons of olive oil until combined. Season the dressing with a generous pinch of salt and a pinch of pepper.
In a large bowl, toss the arugula, green onion, parsley, and potatoes together. Add two tablespoons of the dressing to the bowl and gently toss it with the greens and potatoes until they are evenly coated. Divide the salad between two plates and garnish with the walnuts and feta cheese.
