Salad greens are a common staple for calorie-conscious dieters and health enthusiasts alike. While for the longest time lettuce has reigned supreme as the most popular salad green among consumers, there are healthier options out there, including arugula.

Sometimes called rocket or roquette, arugula is a Mediterranean green with a distinct mustard-like flavor and strong, pungent aroma. When harvested too late in the season, arugula can be a tad too bitter to eat. However, even tender, less bitter arugula leaves can be an acquired taste for some.

The many health benefits of arugula

Despite its polarizing flavor, arugula is teeming with nutrients, antioxidants and other beneficial plant compounds. Together, these components confer some incredible health benefits, such as:

1. Boosts metabolism – You’ll find high amounts of most B vitamins in arugula. Together, these vitamins assist in promoting metabolism. In turn, a boosted metabolism allows for better respiration, digestion and blood circulation, among other important biological processes.
2. Supports weight loss – Weight loss diets ought to include arugula. Besides being low in calories, arugula also boasts a good amount of fiber and fewer carbs. This combination is ideal for weight management in the long run.
3. Maintains good eyesight – Carotenoids in arugula help to slow the progression of age-related macular degeneration. If consumed as part of a balanced diet, arugula can help reduce the risk of eye diseases in the long run.
4. Improves immune health – Loaded with antioxidants and essential nutrients, arugula can help bolster our natural defenses against infection and disease.
5. Promotes bone formation – Some studies suggest that eating arugula helps in maintaining strong bones. That’s because arugula contains significant amounts of calcium and vitamin K. Both of these nutrients are essential for the formation, maintenance and overall health of our bones.
6. Reduces the risk of cancer – Research has shown that eating cruciferous vegetables like arugula is associated with a reduced risk of cancer. This is because cruciferous vegetables contain glucosinolates, which can help eliminate potential carcinogens and inhibit cancer cell growth.
7. Protects against birth defects – Pregnant women could benefit more from eating arugula. Studies show that arugula is chock-full of folate, a B vitamin that supports the production of DNA and other genetic material. Pregnant women with adequate amounts of folate are less prone to birth defects.
8. Increases mineral absorption – Popular salad greens like spinach are rich in oxalates, organic acids that bind to minerals and inhibit mineral absorption. In contrast, arugula has low levels of oxalates. Therefore, our bodies are better able to absorb arugula’s minerals and other nutrients.

How to grow arugula

Strong and pungent arugula is simple enough to grow at home, indoors or outdoors. It’s one of the easiest crops to grow for beginner gardeners because it can be sown from seeds – no need to mess around with cuttings! The plant’s pods, seeds and flowers are edible, too, so nothing goes to waste.

Listed below are some tips for growing arugula:

1. Plant arugula in the spring or fall. Don’t wait for the weather to get warm or hot as this can stunt the plant’s growth. But some cultivars, like slow bolt broad leaf rocket, can do well in warmer climates.
2. If planted indoors, place arugula in a shaded spot for a longer season. In the winter, move arugula to a sunnier spot, but keep it removed from heat sources that could stress the plant and affect its soil.
3. Don’t plant the seeds too deep. Planting them close to the soil’s surface allows for fast germination, often within a week. For a continuous harvest, sow new seeds two weeks after the first batch germinates.
4. You’ll know when the plant has reached its season’s end when it starts to flower. However, diligent gardeners might prevent the plant from bolting. Take note that bolted arugula plants are spicier.
5. Be gentle when watering. You don’t want the weight of the water to disturb the seeds.
6. Keep the soil moist until seedlings emerge, which should take about a week or two.
7. Thin the seedlings and keep them at least one to three inches apart.
8. The plant should be full-grown in about three to four weeks.
9. Leaves that have grown to full size can be too bitter to eat.
10. To harvest, cut at the base of each leaf off the main stem.

Take note that home-grown arugula tends to be on the spicier side compared to those bought from shops. This is because fresh arugula contains more antioxidants, like glucosinolates and carotenoids.

Cooking with arugula

Salads are a go-to for people who have just harvested a season’s worth of arugula. But it’s also possible to incorporate it into other dishes. Listed below are some quick and simple arugula recipes:

Quinoa-arugula bowl

This salad is rich in both flavors and textures such as quinoa’s strong earthiness, walnuts’ characteristic crunch and arugula’s mustard-like spiciness. It also takes no more than five minutes to whip up!

Ingredients:

• 1/2 avocado, sliced
• 1 cup fresh arugula
• 3/4 cup cooked quinoa
• 1/4 cup chopped peaches
• 2 tablespoons chopped walnuts
• 1 tablespoon sherry vinegar
• 2 teaspoons olive oil
• 2 teaspoons Cotija cheese
• 1/8 teaspoon kosher salt
• 1/8 teaspoon black pepper

Preparation:

1. In a small bowl, whisk together the vinegar, olive oil, salt and pepper.
2. In another bowl, place the arugula, then add the other ingredients.
3. Drizzle with vinaigrette and top with the cheese before serving.

Mushroom and arugula pizza

This homemade pizza features none of that those high-sodium smoked meat toppings like pepperoni or bacon. Instead, slip in some arugula to add a burst of freshness and top with mushrooms for an umami flavor.

Ingredients:

• 12 oz. whole-wheat pizza dough
• 3 oz. mozzarella cheese, shredded
• 1 1/3 oz. goat cheese, crumbled
• 2 cups cremini mushrooms, sliced
• 1 1/2 cups portobello mushrooms, sliced
• 1 cup fresh arugula
• 1 tablespoon olive oil
• 2 teaspoons minced garlic
• 1 teaspoon fresh lemon juice
• 1 teaspoon truffle oil (optional)
• 1/4 teaspoon kosher salt, divided
• 1 shallot, sliced

Preparation:

1. Place a pizza stone or baking sheet in the oven. Preheat the oven to 500 F.
2. Heat olive oil in a skillet over medium heat. Cook the shallot for until soft.
3. Cook both the cremini and portobello mushrooms and the garlic for 5 minutes.
4. Turn off the heat, then season with 1/8 teaspoon of salt. Set aside.
5. Roll the pizza dough into a 13-inch circle on a large piece of parchment paper.
6. Sprinkle it with goat cheese. Spread the mushrooms, then top with mozzarella.
7. Bake the pizza at 500 F for 13–14 minutes or until the crust starts to brown.
8. In a mixing bowl, toss arugula with lemon juice.
9. Top the cooked pizza with arugula, then drizzle with truffle oil.
10. Season the pizza with the remaining salt. Cut into 8 slices and serve.

Radish and arugula crostini

This recipe introduces a healthier twist to the classic Italian appetizer, replacing the traditional meat topping with radish. True to Italian fashion, this recipe also uses cheese. Just leave it out if you’d prefer something more vegan-friendly.

Ingredients:

• 16 1/2-inch thick slices French bread baguette
• 2 cups tender arugula leaves
• 1 1/2 cups sliced radishes
• 1/2 cup Brie cheese
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon salt

Preparation:

1. Preheat the oven to 400 F.
2. Grease a baking sheet, then arrange the bread slices.
3. Bake at 400 F for 5 minutes or until toasted. Let cool.
4. In a bowl, combine the radishes, olive oil, lemon juice, cheese and arugula.
5. Season with salt and pepper, then toss to coat.
6. Spread about 2 teaspoons cheese on each bread slice.
7. Top with the arugula and radish mixture.
8. Repeat for the rest of the bread slices.

Chickpea and arugula sandwich

This chickpea and arugula sandwich makes for the perfect brunch or weeknight meal when pressed for time.

Ingredients:

• 12 1/4-inch tomato slices
• 6 6-inch whole-wheat pitas, halved
• 2 15-oz. cans chickpeas, drained
• 2 garlic cloves, minced
• 1 cucumber, shredded
• 8 cups arugula
• 1 cup Greek yogurt
• 3 tablespoons extra-virgin olive oil, divided
• 3 tablespoons chopped fresh mint
• 1 tablespoon fresh lemon juice
• 2 teaspoons fresh lime juice
• 2 teaspoons ground cumin
• 2 teaspoons paprika
• 5/8 teaspoon kosher salt, divided
• 1/4 teaspoon ground red pepper
• 1/4 teaspoon ground black pepper

Preparation:

1. Preheat the oven to 350 F.
2. In a small bowl, combine the yogurt, lime juice, garlic, cucumber and 1/8 teaspoon of salt.
3. Wrap the halved pitas in foil. Bake at 350 F for 10 minutes or until warm enough.
4. Press down on the chickpeas with paper towels to get rid of excess moisture.
5. Heat 2 tablespoons of olive oil on a large skillet over medium-high heat.
6. Saute the chickpeas for 10 minutes or until brown.
7. Using a slotted spoon, remove the chickpeas from the skillet.
8. In a medium bowl, combine chickpeas, cumin, paprika, red pepper and the remaining salt.
9. In a smaller bowl, whisk together the olive oil, lemon juice and black pepper.
10. Coat the arugula leaves in the olive oil mixture, then add the chickpea mixture.
11. Fill each pita half with 2/3 cup chickpea mixture, 1 tomato slice and 2 tablespoons of the yogurt dressing.
12. Serve while warm.

Teeming with essential nutrients and beneficial plant compounds, arugula is a powerhouse salad green capable of conferring a number of health benefits. To reap arugula’s nutrients and benefits, mix it in with other salad greens or whip up some of the recipes listed above.

Sources:

OrganicFacts.net

MSN.com

TheSpruce.com

CookingLight.com 1

CookingLight.com 2

MyRecipes.com 1

MyRecipes.com 2