Weekend Recipe: Arugula Salad with Figs, Prosciutto, Walnuts and Parmesan - KCET

Posted: 23 Jun 2017 12:00 AM PDT

This salad from America's Test Kitchen is not a simple leafy green Italian salad. This recipe involves making a dressing, uses only one type of green (arugula) and includes a few different non-leafy ingredients.

The result is a dish with flavors and textures that play off each other to a scintillating effect, which is very much in keeping with the Italian approach to salads and vegetables.

The complexity of the salad — in terms of both execution and flavor — makes it slightly better suited as a first course than it does a post-main course offering, but feel free to serve it when you see fit.

More Weekend Recipes

Arugula Salad with Figs, Prosciutto, Walnuts and Parmesan

Yields 6 servings

INGREDIENTS

4 tablespoons extra-virgin olive oil
2 ounces thinly sliced prosciutto
1 tablespoon honey
3 tablespoons balsamic vinegar
½ cup dried figs
1 small shallot
Table salt
Ground black pepper
8 ounces arugula, stemmed (if needed) and lightly packed (about 8 cups)
½ cup toasted chopped walnuts
2 ounces Parmesan cheese

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INSTRUCTIONS

1. Cut 2 ounces prosciutto into 1/4-inch-wide ribbons.

2. Remove stems from 1/2 cup dried figs and chop fruit into 1/4-inch pieces.

3. Very finely mince 1 small shallot to yield 1 tablespoon.

4. Remove stems from 5 ounces (8 cups) arugula. (If using arugula bunches, wash and dry arugula.)

5. Chop enough walnuts to yield 1/2 cup.

6. Shave 2 ounces Parmesan into thin strips with vegetable peeler.

7. Toast nuts in 10-inch nonstick skillet over medium heat, stirring often, until fragrant, 3 to 5 minutes. Set nuts aside in bowl.

8. Wipe out empty pan with paper towel.

9. Heat 1 tablespoon olive oil in empty pan over medium heat.

10. Add prosciutto and fry until crisp, stirring frequently, 5 to 7 minutes.

11. Using slotted spoon, transfer to paper towel–lined plate and set aside to cool.

12. Whisk 1 tablespoon honey and 3 tablespoons vinegar in medium microwave-safe bowl.

13. Stir in figs.

14. Cover with plastic wrap, cut several steam vents in plastic and microwave on high until figs are plump, 30 seconds to 1 minute.

15. Whisk in remaining 3 tablespoons oil, shallot, 1/4 teaspoon salt and 1/8 teaspoon pepper.

16. Let cool to room temperature.

17. Toss arugula and dressing in large bowl. Adjust seasonings with salt and pepper.

18. Divide salad among individual plates.

19. Top each with portion of prosciutto, walnuts and Parmesan. Serve immediately.

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Can an Alkaline Diet Cure Your Acid Reflux? - Chowhound

Posted: 15 Jan 2020 12:00 AM PST

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Can an alkaline diet cure acid reflux? This writer had success reducing his reflux symptoms on a low-acid diet.

While I'm a skeptic of diet fads, I take note when something works. In 2017, my acid reflux flared up so badly I lost my voice and developed a nodule on my vocal chords. My doctor put me on a regimen of two different antacids twice a day, lots of rest (as if that is actually possible), and mentioned that I should avoid acid triggers and overeating. Leaving the visit, I still felt that just taking medications couldn't be the answer. There had to be a way to dramatically shift my acidity. Then, I found the alkaline diet theory.

Prior to learning more about it, I thought an alkaline diet was about drinking lemon water and testing your urine every hour. In reality, it is about monitoring what you put into your digestive system with an aim to reducing inflammation and stomach acid.

When we metabolize, we burn food to release energy. After burning, there is ash residue that can be acidic, alkaline, or neutral. Alkaline dieters claim the acidity of the food you eat affects the acidity of your body. So, theoretically, you can lower your body's acidity through your diet, specifically by eating foods that are high in alkalizing minerals and avoiding acidic foods.

A Couple Caveats

Be warned. Not everything the diet promises is actually possible. And there is really no need to measure your pee's pH. To those who disagree, I politely say "Ew!" and "Hell no!" This practice is also not an accurate measurement of your blood pH. In fact, your body has to tightly regulate your blood pH because a high blood pH can be fatal. So, eating alkaline will not dramatically change the pH of your "whole" body and it cannot guarantee you won't get cancer or osteoporosis for other reasons that take too long to explain.

So, What Is an Alkaline Diet Good For?

Luckily, you can use this diet to manage your stomach's acidity. In my case, it has dramatically reduced my acid reflux flares. My vocal nodule is not gone yet, but my singing range, which had shrunk, has been coming back stronger than ever.

Related Reading: What Is the Low-FODMAP Diet All About?

Also, for those of you interested in weight less, while your mileage may vary, I lost seven pounds of mostly fat all over my body (especially my tummy). In fact, this may be the first year where I don't need "winter pants."

Intrigued? Well, Here's the Fine Print

Roughly speaking, under the diet, foods fall into three categories:

Acidic: Meat, dairy, eggs, grains, alcohol, and other fermented foods

Neutral: Natural fat, starch, and sugar

Alkaline: Fruits, vegetables, nuts, and legumes

Each food actually has it own pH level index, which you can thoroughly investigate through the endless number of lists that exist online, but I refuse to get that anal about my life. I am not a purist, so I do not abstain from everything that could ever be acidic. That would drive me crazy. Instead, I enjoy acidic food and drink sparingly and focus on neutral and alkaline food. However, it is still largely a plant-based diet and there are certain foods that I tried my best to stop cold turkey:

Chocolate and mint. Why? These two actually relax a muscle at the base of the esophagus (the esophageal sphincter to be exact). Once relaxed, this allows stomach acid to wash up the esophagus, which irritates the voice box.
Alcohol, coffee, caffeine, hot spices, and tomatoes. Lord knows I love my wine, coffee, and spicy food, but these items increase your stomach's acidity so much that it escapes up the esophagus. So, I have traded two-day hangovers, sore throats, and no voice for good sleep and mental clarity.
Fried food, processed and fatty meat, and dairy. Fried food has never been good for us, meat doesn't need to be processed, and eating leaner cuts just makes sense for so many reasons. Cheese, as delicious as it is, is clearly not health food. So, all of these were no-brainers.

So, What Can I Eat?

Milk: Non-dairy milk such as coconut milk, soy milk, cashew milk, almond milk, etc.

Protein: Plant protein whenever possible and lean cuts of meat that are not breaded.

Grains: Whole grains, period.

Vegetables: Pretty much everything, as fresh as possible, preferably raw, and never fried; leafy greens like spinach and kale are especially good, as are broccoli and cauliflower, avocado, cucumber, and mushrooms.

Fruit: Pome fruit (apples, pears); tropical fruit (except pineapple); berries; melons; and citrus (this seems strange since citrus tastes so acidic, but it's actually considered alkalizing when processed by the body).

Fats: Plant fat likes olive oil and coconut oil.

Beverages: Water, juice (that is just juice), and herbal tea.

Wild! I know. But there are some great dishes that I have found along the way.

Alkaline Recipes

Use an alkaline food chart to help you create your own dishes that fit within an alkaline diet plan, but try these specific recipes too.

Cinnamon Apple Breakfast Quinoa & Fig Quinoa Porridge

healthy quinoa breakfast porridge with figs

Chowhound

While I have always been an oatmeal and raisin person in the morning, I sometimes need a change and this alternative is like cheating. You basically make applesauce and then use it to flavor your quinoa. When I finish making the dish, I love to add some raw cashews or whatever nut butter I have lying around the pantry. It's like mini-nutty apple pie. Get the Cinnamon Apple Breakfast Quinoa recipe. And try our Fig Quinoa Porridge recipe too (but replace the skim milk with a non-dairy option).

Coconut Chia Pudding

OatmealStories / RooM / Getty Images

While they are fancy enough for hip restaurant breakfast menus and hipster coffee shops, coconut chia puddings are surprisingly easy to make at home. They are a refreshing, non-dairy, creamy start to the day. Please note, I usually skip the maple syrup in favor of unsweetened applesauce. The entire thing also pairs well with whatever fruit you have in the house. Get the Coconut Chia Pudding recipe.

Sweet Potato Black Bean Quinoa Bowl

From the first time I traded my chopped salad for a quinoa bowl, I knew I could never go back. A quinoa bowl consists of a generous dose of quinoa paired with cooked or raw veggies, protein, and salad. The flavor can change with every batch and you can always substitute quinoa for veggie proteins or sneak in a little meat. The Sweet Potato Black Bean Quinoa Bowl is perfect when I am on the go. I can eat for half for lunch and half as a mid-afternoon snack. Please note: To avoid citrus, I use apple cider vinegar. Get the Sweet Potato Black Bean Quinoa Bowl recipe.

Sweet Potato Noodles

As a person who loves pasta but also hates feeling bloated, my spiralizer is giving me so much life right now. I can come home, grind up a vegetable and then make a quick pad Thai with the veggie strands—or this creamy cashew sweet potato noodle dish. It's basically a vegan alfredo sauce. Get the Sweet Potato Noodles recipe.

The Bottom Line

Like anything, I believe it's best to take all this in with a grain of salt. Essentially, an alkaline diet promotes health because it encourages fresh food, whole grains, healthy protein, and discourages fried and processed food. This is the same spiel we hear in many diets. What makes Alkaline different is that it changes how you combine foods and helps you find balance. Now, if I eat or drink acidic things, I know what it does to me, the consequences on my body, and how to eat to bring myself back to normal. So, if you need to detox, are experiencing acid reflux or heartburn, or your digestion feels out of whack, try going alkaline for a couple days. You'll feel right as rain in no time.

That said, if symptoms persist, always see your doctor for the best advice and to figure out a treatment plan that works for you.

Header image courtesy of fcafotodigital / E+ / Getty Images

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