Mediterranean Diet: Arugula Salad with Figs and Walnuts

Mediterranean Nutritionist

Mediterranean Diet: Arugula Salad with Figs and Walnuts

The peppery bite of arugula blends well with the soft flavor of the figs.

Arugula, also known as “rocket salad” or “rocket seed” comes mainly from the Mediterranean region. It is known t improve overall body health as it is considered one of the most healthy and useful natural foods. Arugula is loaded with vitamins A, P, C iron, potassium and dietary fiber and has very low calorie count.

Arugula is also known for improving the quality of blood and enhancing the function of the liver. It is considered an energy giving food.


  • Have ready 1/4 cup Parsley Chive Dressing
  • One 5-ounce container baby arugula
  • 1 cup dried Mission figs, chopped
  • 1/2 cup chopped walnuts, toasted


In a bowl toss arugula with the Parsley Chive Dressing. Arrange arugula on a platter or in a shallow bowl. Sprinkle with figs and walnuts. Serve with more dressing on the side if desired.

Serves 6


Per 1 1/4 cup salad with 2 teaspoons dressing:

  • Calories: 173
  • Fat: 11 g (0 g EPA, 0 g DHA, 1g ALA)
  • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 15 mg
  • Carbohydrate: 18 g
  • Dietary Fiber: 4 g
  • Sugars: 13 g
  • Protein: 3 g

The Mediterranean Lifestyle

The Mediterranean Lifestyle stresses on combining naturally pleasant food with mild physical activity. As a stress-buster, and in countering the pressures of today’s rushed workplaces and borrowed family times, the Mediterranean diet is culture of relief. It teaches us to return to our natural plant loving selves. Fresh fruits, vegetables, whole grains, lots of water, olive oil and herb seasoned meals help you enjoy good food. A couple of glasses of red wine are also good for the heart and essential to the Mediterranean diet unless you’re a teetotaler.

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Original Source: Dr. Janet


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