Recipe: Ease into Spring with this Arugula, Artichoke & Pistachio Salad by Kelly Pate Dwyer

Early spring produces an abundance of delicious fresh greens, like peppery arugula, so it’s the perfect time to make this hearty, nutrient-rich salad. 

Packed with creaminess, zing, and a satisfying crunch, you can serve it as a side dish, or add some rotisserie chicken for a quick, no-hassle dinner. 

Not only is this salad scrumptious, but the ingredients support healthy digestion. 

Arugula’s bitter flavor stimulates stomach acid, which kicks off digestive processes that help your body to break down and absorb nutrients. The artichoke hearts, pistachios, and avocados deliver a good dose of fiber, which feed healthy gut flora and keep things, well, moving. And lastly, the fatty acids in olive oil, avocado and nuts can help nurture gut bacteria and counter inflammation. 

The result: Both your taste buds and belly will be happy. 

Don’t love arugula? No problem! Substitute red leaf lettuce, baby kale or mixed greens.

*Makes 4 servings

Ingredients 

Marinated Artichokes

• 1/3 cup, extra virgin olive oil

• ½ tsp. dried oregano 

• ½ tsp dried thyme

• ½-1 tsp crushed red pepper flakes 

• ½ tsp sea salt, or more to taste

• juice of 1 large lemon 

• 2 x 14.5 oz. cans of artichoke hearts, in water 

Salad Base

• 6 large handfuls of arugula (about 10 cups)

• 1 large or 2 small avocados 

• ⅓ cup pistachios, shelled

• sea salt & freshly ground pepper, to taste

• optional: 1/3 cup grated parmesan, goat cheese, or feta (optional)  

Instructions for Marinated Artichokes 
Add the olive oil to a small sauce pan, then stir in the herbs, salt and pepper, and the red pepper flakes. Add the artichokes and toss them gently until evenly coated.

Turn the heat on low for 10 minutes, stirring occasionally.  

Then transfer the artichoke heart mixture into a glass container. Add most of the lemon juice (keep about ½ tsp. for the arugula), give it a stir, then cover and refrigerate until you’re ready to assemble and serve the salad. If serving immediately, allow the mixture to cool slightly first. If serving later, warm the artichoke mixture.

Instructions for Assembling the Salad
Cut the avocados into chunks and place them in a medium-sized bowl. Add the warm artichoke heart mixture and gently mix to combine.  

In a separate bowl, toss the arugula with a bit of olive oil and the remaining lemon juice, then spread it across a large platter or serving plate.

If you’re including chicken, cut or shred it into bite-sized pieces and mix them in with the artichokes and avocados. As well, you may need to add a bit more olive oil, lemon juice and a dash of salt. Give it a taste and make any additions, if needed. 

Scoop the artichoke mixture into the center of the platter, then sprinkle the pistachios and cheese, if using, on top. 

Serve, and enjoy every bite! 

Kelly Pate Dwyer, MNT, BCHN®, is a holistic nutrition consultant and established writer based in Denver. She provides 1-to-1 nutrition & lifestyle consulting to adults and leads nutrition workshops for clients across the United States. An experienced journalist and freelance writer, Kelly contributes to media, providing solutions and the latest research on nutrition and other health topics. For more information visit www.eatwellgrow.com.