Arugula: The Spicy Green Powerhouse of Nutrition

Introduction

Arugula, often overlooked in favour of its leafy green cousins, is a vegetable that packs a punch in both flavour and nutrition. Whether you’re a salad lover, a culinary adventurer, or someone looking to add a bit of zest to your meals, arugula might just be the green you've been missing. Let’s dive into everything you need to know about arugula—from its history and health benefits to delicious ways to incorporate it into your diet.

What is Arugula?

Arugula, also known as rocket or roquette, is a leafy green vegetable that belongs to the Brassicaceae family. This plant family is known for its nutrient-dense members like broccoli, kale, and Brussels sprouts. Arugula has a distinct, peppery flavour that adds a spicy kick to salads, sandwiches, and various dishes.

A Brief History of Arugula

Arugula has been enjoyed for centuries, dating back to ancient Rome. The Romans prized it not only for its culinary uses but also for its supposed aphrodisiac qualities. They would mix it with lettuce to balance its sharp flavour. Arugula eventually made its way across Europe and became a staple in Mediterranean diets. Today, it's widely available and celebrated in kitchens around the world.

Nutritional Profile of Arugula

Despite its small size, arugula is a nutritional giant. It’s low in calories but high in essential vitamins and minerals. Just one cup of arugula provides:

• Vitamin K: Over 100% of the recommended daily intake, crucial for blood clotting and bone health.
• Vitamin A: Supports vision, immune function, and skin health.
• Vitamin C: A powerful antioxidant that boosts the immune system.
• Folate: Essential for DNA synthesis and repair, and particularly important during pregnancy.
• Calcium: Vital for strong bones and teeth.
• Iron: Necessary for transporting oxygen in the blood.

Health Benefits of Arugula

Arugula isn’t just delicious; it’s incredibly good for you too. Here are some of the key health benefits:

1. Supports Heart Health

Arugula is rich in nitrates, compounds that have been shown to lower blood pressure and improve blood flow. This can reduce the risk of heart disease and stroke. Additionally, its high levels of antioxidants help fight inflammation, another key factor in heart disease.

2. Boosts Immune System

Thanks to its high vitamin C content, arugula can strengthen your immune system. Vitamin C helps the body produce white blood cells, which fight off infections and other illnesses.

3. Promotes Healthy Bones

The high vitamin K content in arugula plays a crucial role in maintaining bone density. Vitamin K helps with calcium absorption, ensuring that your bones stay strong and healthy as you age.

4. Aids in Weight Management

Arugula is low in calories and high in fibre, making it a great choice for those looking to manage their weight. Fibre helps you feel full, reducing the likelihood of overeating.

5. Improves Digestion

The fibre in arugula isn’t just good for weight management; it also promotes healthy digestion. It adds bulk to your stool and helps prevent constipation.

How to Select and Store Arugula

When shopping for arugula, look for leaves that are fresh and vibrant green. Avoid bunches with yellowing or wilted leaves, as these are signs of age. Arugula is quite perishable, so it’s best to use it within a few days of purchase.

To store arugula, keep it in a plastic bag or container in the refrigerator. Adding a paper towel can help absorb excess moisture and keep the leaves crisp.

Cooking with Arugula

Arugula’s peppery flavour makes it a versatile ingredient in the kitchen. Here are some ideas for incorporating arugula into your meals:

1. Salads

This is the classic way to enjoy arugula. Mix it with other greens like spinach or lettuce, add some cherry tomatoes, avocado, and a sprinkle of nuts or seeds. Dress with a simple vinaigrette, and you have a fresh, nutritious salad.

2. Sandwiches and Wraps

Add a handful of arugula to your sandwiches or wraps for an extra kick of flavour. It pairs especially well with ingredients like turkey, cheese, and roasted vegetables.

3. Pesto

Move over basil; arugula can make a delicious pesto too! Blend it with garlic, nuts, Parmesan cheese, and olive oil for a spicy twist on this classic sauce.

4. Pizza

Top your pizza with fresh arugula after it comes out of the oven. The heat will slightly wilt the leaves, releasing their peppery aroma and adding a fresh contrast to the rich, melted cheese.

5. Sautéed Greens

Arugula can be lightly sautéed with garlic and olive oil for a quick and nutritious side dish. Just a minute or two in the pan is enough to tame its bite.

Arugula in Global Cuisines

Arugula’s unique flavour has made it a favourite in many cuisines around the world:

1. Italian Cuisine

In Italy, arugula (known as rucola) is often added to pizzas, pastas, and salads. It’s also used to make rucolino, a bitter liqueur.

2. Middle Eastern Cuisine

Arugula is common in Middle Eastern salads, like the famous fattoush. It’s also served as a side green with grilled meats and fish.

3. French Cuisine

In France, arugula is a staple in many traditional dishes. It’s often added to omelettes, quiches, and tartines (open-faced sandwiches).

Growing Your Own Arugula

Arugula is surprisingly easy to grow, even if you don’t have a green thumb. Here’s a simple guide to getting started:

1. Choose the Right Spot

Arugula thrives in cool weather, so plant it in early spring or autumn. It prefers full sun but can tolerate partial shade.

2. Prepare the Soil

Arugula grows best in well-drained soil with plenty of organic matter. You can improve your soil by adding compost before planting.

3. Plant the Seeds

Sow arugula seeds directly into the ground, about ¼ inch deep. Space them about an inch apart. You can start harvesting leaves when they’re about 3 inches tall, usually within a few weeks.

4. Water Regularly

Keep the soil consistently moist but not waterlogged. Arugula doesn’t like to dry out, but too much water can cause the roots to rot.

5. Harvest and Enjoy

You can start harvesting arugula as soon as the leaves are large enough to eat. Snip the outer leaves first, leaving the inner ones to continue growing.

Common Varieties of Arugula

Not all arugula is the same. Here are a few common varieties you might encounter:

1. Wild Arugula

Also known as sylvetta, wild arugula has smaller, more deeply lobed leaves and a stronger flavour than the standard variety. It’s a bit more heat-tolerant, making it a good choice for warmer climates.

2. Salad Arugula

This is the most common variety you’ll find in grocery stores. It has broad, tender leaves and a mild flavour, making it a versatile addition to many dishes.

3. Wasabi Arugula

If you like your greens with an extra kick, try wasabi arugula. As the name suggests, it has a flavour reminiscent of wasabi, adding a spicy, horseradish-like punch to salads and sandwiches.

Arugula vs. Spinach: Which is Better?

Arugula and spinach are often compared because they’re both leafy greens, but they have distinct differences:

• Flavour: Arugula has a bold, peppery flavour, while spinach is much milder and sweeter.
• Nutritional Content: Both are packed with nutrients, but arugula has more vitamin K and a spicier flavour, while spinach has more iron and magnesium.
• Culinary Uses: Spinach is more versatile due to its mild flavour, but arugula shines in dishes where you want a bit of a kick.

Is Arugula Safe for Everyone?

Arugula is generally safe for most people to eat, but there are a few things to consider:

• Vitamin K and Blood Thinners: If you’re taking blood-thinning medication, be aware that arugula’s high vitamin K content can interfere with your medication. Consult your doctor before adding large amounts of arugula to your diet.
• Oxalates: Like many leafy greens, arugula contains oxalates, which can contribute to kidney stones in susceptible individuals. If you have a history of kidney stones, moderate your intake of arugula.

Conclusion

Arugula is more than just a salad green; it’s a nutritional powerhouse with a bold, peppery flavour that can elevate a variety of dishes. Whether you’re growing it in your garden, adding it to your favourite recipes, or simply enjoying its health benefits, arugula is a versatile and delicious addition to any diet. So, the next time you’re at the grocery store, grab a bunch of arugula and let your culinary creativity run wild!

FAQs

1. Can I eat arugula every day?
Yes, arugula can be eaten daily as part of a balanced diet. It's low in calories and packed with nutrients, making it a healthy addition to your meals.

2. Is arugula better cooked or raw?
Arugula can be enjoyed both ways. Cooking it slightly mellows its peppery flavour, while eating it raw retains its full spice and crunch.

3. How long does arugula last in the fridge?
Arugula typically lasts about 3 to 5 days in the refrigerator. Keep it in a plastic bag or container with a paper towel to absorb moisture.

4. Can I grow arugula indoors?

Yes, arugula can be grown indoors in containers. Just ensure it gets plenty of light, either from a sunny window or a grow light.

5. Is arugula a good substitute for spinach?

Arugula can be used as a substitute for spinach in many dishes, especially when you want to add a peppery flavour. However, it has a stronger taste, so it may not be suitable for all recipes.