Apple, Arugula + Goat Cheese Salad

Apple, Arugula + Goat Cheese Salad


An Easy Way to Eat More Cruciferous Veggies

After sharing my FB + IG post yesterday about the many benefits of eating cruciferous vegetables every day, I thought I'd share one of my favourite ways to do just that—without eating steamed broccoli!

Most people are surprised to learn that arugula is actually a cruciferous vegetable. That's right! This peppery leafy green belongs to the same family as broccoli, kale, cauliflower, Brussels sprouts, cabbage, and radishes.

Cruciferous vegetables are rich in fibre and beneficial plant compounds that support healthy estrogen metabolism, gut health, blood sugar balance, and healthy aging. They're one of my favourite foods to recommend, especially for girls looking to balance hormones and women navigating perimenopause and menopause.

The good news? Eating more cruciferous vegetables doesn't have to feel like a chore.

This Apple, Arugula & Goat Cheese Salad is one of my go-to summer salads. It's bright, crisp, fresh, and has the most delicious combination of flavours and textures. The sweetness of the apple pairs perfectly with the peppery arugula, creamy goat cheese, crunchy toasted pecans, and a simple lemon Dijon dressing. Plus, it's super easy to make!

It's the kind of salad that feels fancy enough to serve at a summer barbecue but is easy enough to throw together for a quick lunch.

Why I Love This Salad

  • An easy way to eat more cruciferous vegetables
  • Packed with fibre and healthy fats
  • Perfect as a side dish or topped with grilled chicken or salmon for a complete meal
  • Naturally gluten-free
  • Bright, fresh, and full of flavour
  • Ready in less than 15 minutes

Apple, Arugula & Goat Cheese Salad

Serves 4

Salad Ingredients

  • 5 cups arugula
  • 1 crisp apple, thinly sliced (Honeycrisp or Gala work beautifully)
  • ¼ cup red onion, thinly sliced
  • ½ cup pecan halves, toasted and roughly chopped
  • ⅓ cup crumbled goat cheese or feta cheese
  • Optional: ¼ cup dried cranberries or pomegranate seeds for extra colour and sweetness, ¼ cup pumpkin seeds for extra crunch

Lemon Dijon Dressing

  • 3 tbsp extra virgin olive oil
  • Juice of ½ lemon (about 1½ tbsp)
  • 1 tsp Dijon mustard
  • 1 tsp maple syrup
  • Pinch of sea salt
  • Freshly ground black pepper

Instructions

  1. Toast the pecans in a dry skillet over medium heat for 3–5 minutes until fragrant.
  2. Add the arugula to a large serving bowl.
  3. Top with the sliced apple, red onion, toasted pecans, and crumbled goat cheese or feta.
  4. Whisk together the dressing ingredients and drizzle over the salad just before serving.
  5. Toss gently and enjoy!

If you're trying to eat more cruciferous vegetables, don't underestimate the power of a simple handful of arugula. Small habits like adding nutrient-dense greens to your meals each day, can make a big difference over time.

And if you ask me, when those healthy habits taste this good, they're much easier to stick with. I could eat this every day!!!

Happy salad season!

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