Arugula
Peppery leafy green rich in nitrates and antioxidants.
Arugula, often called rocket, is a peppery and vibrant leafy green that adds an immediate spark to any meal. This nutrient-dense cruciferous vegetable is beloved for its distinct bite, offering a sophisticated flavor profile that elevates both raw salads and lightly wilted dishes while providing essential support for your body's recovery and long-term health.
Quick Facts
Nutrition Snapshot
Health Benefits
What the Research Says
Studies suggest that dietary nitrates from leafy greens may help prevent cognitive decline by promoting healthy nitric oxide levels in the blood.
Substantial research indicates that regular consumption of cruciferous vegetables is associated with lower markers of chronic inflammation, which is vital for metabolic health.
How to Cook It
Preparation Tips
- •Add arugula at the very end of cooking warm dishes to retain its texture and nutrient profile.
- •Pair with acid like lemon juice or balsamic vinegar to balance the natural bitterness.
- •Use it as a base for pesto by blending with walnuts, olive oil, and parmesan.
Flavor Pairings
- •Lemon and citrus zest
- •Shaved Parmesan or Pecorino
- •Toasted walnuts or pine nuts
- •Balsamic glaze or strawberries
Storage Tips
- •Remove any rubber bands and wrap the leaves loosely in a paper towel to absorb excess moisture.
- •Place in an airtight container or perforated plastic bag in the crisper drawer to keep leaves from wilting.
How to Pick the Best One at the Store
Selection Tips
- •Look for vibrant, deep green leaves without signs of yellowing or browning.
- •Ensure the leaves appear firm and crisp rather than slimy or limp.
- •Check the stems for a clean appearance, avoiding any that look excessively thick or woody.
- •If buying packaged, check the 'use-by' date and ensure there is no visible condensation inside the bag.
Recipes Using Arugula
Arugula Pear Salad
Peppery arugula pairs with sweet pears for a balanced nutrient profile.
Lemon Arugula Pasta
A vibrant meal incorporating healthy greens into a light pasta dish.
Arugula Topped Salmon
Omega-3s from salmon paired with peppery greens for recovery support.
Frequently Asked Questions
Is arugula good for someone managing Type 2 Diabetes?
Yes, arugula is an excellent choice as it is extremely low in carbohydrates and calories while being rich in fiber, which helps maintain steady blood glucose levels.
Why does arugula have a spicy flavor?
Arugula contains sulfur-containing compounds called glucosinolates, which provide its characteristic peppery 'bite' and also serve as powerful antioxidants.