Arugula has the highest amount of plant based nitrate per hundred-gram serving, which is more than four times the content of beets, which is great news since beets are high in oxalates. Nitric oxide signals the muscle fibers in the wall of arteries to relax, opening up blood flow. Arugula is a low oxalate, low fodmap, and low histamine.  Eat up!

Mung bean sprouts contain pectin which a soluble fiber.  Pectin enriches the mucus layer and protests your gut lining. Mung Bean sprouts are medium oxalate and low fodmap.

Pumpkin seeds contain delta-7-sterols and beta-sitosterol which are hormone metabolizers and critical for stable microbiome. Pumpkin seeds are also a complete protein, meaning they have all the essential amino acids are body cannot make. Pumpkin seeds is low oxalate, low fodmap, and high histamine.

Broccoli Sprouts are rich in sulforaphane, a potent antioxidant that helps with estrogen metabolism and is linked to reducing the risk of breast cancer. It supports liver detox.

Sesame seeds are rich in B vitamins. They are medium oxalate, low fodmap, and high histamine.

Blueberries are sugar balancing and full of polyphenols.  They are low oxalate, high fodmap, and low histamine.

Dressing

Dressing can be a bit tricky.  You don’t want the added oil that has no fiber, high fat and calorie content, but vinegar can be aggravating as well. 

Ideas – drizzles date syrup.  Take one cup of water and one cup of dates. Bring to boil, then simmer for 15 minutes, then turn off heat but leave covered for as much time as possible. Blend with a ½ tsp of lemon juice.

Another idea: Mix equal parts of miso and nut or seed butter.  Add enough water to blend the ingredients together. I add a small amount of sesame oil. I also sprinkle some balsamic vinegar on the arugula.