Rocket Energy Salad – Arugula Is Rocketting

Rocket Energy Salad – Arugula Is Rocketting

rocket energy saladBy Dr Joe

As I said the other day, I have just gotten into the awesome vegetable called Rocket (Arugula) and I intend to exploit it to the fullest.

Rocket veggie is one leafy green you must include in your portfolio of greens. It’s got royalty written all over it. Eat it even if you are a republican.

I love that tangy bitter edge that the rocket vegetable exudes when you chew on it and it packs bags of health benefits.

I put this recipe together with taste and verve in mind. What I didn’t bargain for was that this salad will be a hunger suppressing salad too.

This rocket energy salad is one you can take to work and have for lunch because 7 hours after having this salad, you will be asking yourself if you should be having your next meal or not. Seriously.

That’s why I named it Rocket energy because that is exactly what it does.

The rocket energy salad does tick a lot of boxes. Carbs (tick). Protein (tick). Fat (tick). Vitamins (tick). Energy provision (tick). Phytonutrients (tick), hunger busting (tick). The list goes on and on but let’s just stop there because you are hungry, right?

What do you need for this rocket (Arugula) energy salad?


Rocket vegetables X 70 g
Boiled Eggs X 2
Walnuts X 80 g
Avocado X 1
Beetroot X 3
Balsamic Vinegar and Olive oil dressing

rocket energy salad


rocket energy salad ingredients

Nutritional information about rocket (arugula) per 100 g

Calories 21 kcal
Total fat 0.5 g
Saturated fat 0.1 g
Polyunsaturated fat 0.3 g
Monounsaturated fat 0.0 g
Cholesterol 0.0 g
Total Carbohydrate 3.7 g
Fibre 1.7 g
Sugar 2.0 g
Protein 2.6 g
Sodium 27 mg
Potassium 361 mg


rocket energy salad ready

How to make the rocket (arugula) energy salad

>> Place the walnuts in an oven tray and shove in your preheated oven for 5 minutes. The idea is to gently toast the walnuts to revv up that cruchiness in the walnuts. You might break them up to smaller chips if you prefer.

>> Place rocket veggies on your salad bowl.

>> Scoop up the avocado flesh and add avocado in pieces to rocket veggie in salad bowl.

>> Slice up your beetroot and add the beetroot.

>> Next slice up your boiled eggs and add to salad.

>> Spread the walnuts over salad.

> As far as salad dressing is concerned, for me it is optional. I’m quite happy to have my rocket energy salad without the salad dressing. I still find the salad tasty enough without the balsamic vinegar and olive oil dressing.


>> If you like to add the dressing, go ahead and drizzle just a little bit over the dressing. Remember though, olive oil does pack some calories, so be mindful of that when you drizzle the salad dressing. Toss up all the salad content to mix it all up.

That’s it. Your rocket energy salad is ready for munching. Enjoy!

Does this rocket energy salad pass my blood sugar test? Yes, it does. My blood glucose reading after having this salad 1 hour after having it was 4.2 mmol/l (75.6 mg/dl). Awesome!

Suggested further reading:
These Critical Foods prevent Chronic Diseases and Stop Inflammation whilst boosting Energy





Nutty Fruit Rocket Salad Recipe: Like This…

Nutty Fruit Rocket Salad Recipe: Like This…

nutty fruit rocket saladBy Dr Joe

Seeing as I am still in love with the rocket (arugula) vegetable, I had to come up with another rocket salad recipe that is fair in calories and good enough to keep you going for longer too.

This rocket salad doesn’t quite challenge this one in terms of hunger suppression but it still performs high enough to be in the race.

I managed to get a solid 6 hours plus out of it before I felt somewhat hungry again. That’s not bad at all considering I did not use any salad dressing at all.

If you added a salad dressing that has oil in it, you might get another hour or two more out of it before feeling hungry again.

Always remember though that oils do carry a good amount of calories gram for gram. So, take it easy with the drizzle.

We are going to have some nuts and some fruits in this salad. Hence the name Nutty Fruit Rocket Salad.

What do we need for the Nutty Fruit Rocket Salad recipe?


Rocket vegetables X 70 g
Apple fruit X 1
Beetroot X 2
Avocado X 1
Cashew nuts X 70 g
Salad Tomatoes X 2

nutty fruit rocket salad


Nutritional facts on beetroot per 100 g

Calories 43 kcal
Total fat 0.2 g
Polyunsaturated fat 0.1 g
Monounsaturated fat 0.0 g
Saturated fat 0.0 g
Cholesterol 0.0 g
Total Carbohydrate 10 g
Sugars 7 g
Fibre 2.8 g
Protein 1.6 g
Sodium 80 mg
Potassium 323 mg

How to make the Nutty Fruit Rocket Salad

>> Place the rocket vegetables in a salad bowl.

>> Slice in the salad tomatoes

>> Slice the beetroots up and add them in.

>> Scoop in the avocado flesh and add your sliced up apple fruit.

>> Now nut up the salad by sprinkling in the cashew nuts. Toss up the entire salad content in the bowl.

That’s it. Your nutty fruit rocket salad is ready to be served.


As for blood sugar reading 1 hour following this nutty fruit rocket salad, I got a blood glucose reading of 4.3 mmol/l (77.4 mg/dl). Nice!