Week 47: Arugula
Arugula is a member of the Brassica, or Cruciferous family of vegetables, which includes Brussels sprouts, kale, cauliflower, and broccoli.
It has a distinctive peppery taste that originated in the Mediterranean region. The spicy flavor becomes more bitter with age. A more pungent version is called ‘wild arugula,’ while another version is ‘baby arugula’ which means the plant has been harvested early.
Arugula is high in fiber and phytochemicals. It is high in many vitamins and minerals: calcium, potassium, folate, vitamin C, vitamin K and vitamin A.
Cancer prevention and anti-cancer activities: Through anti-oxidants, sulforaphane and erucin.
Bone health: through vitamin K
May improve heart health: through the rich supply of potassium
May improve eye health: from the carotenoids beta-carotene, lutein and zeaxanthin.
Preparation and Storage:
Look for greens that aren’t wilted or spotted in color. Since it tends to be a delicate vegetable, try consuming it within a few days of buying it.
After buying this vegetable, wrap the leaves up inside a damp paper towel and store in the refrigerator.
Arugula can be used just like other lettuces and herbs. It can be mixed with other leafy greens in a salad, soup or sauce. It tastes great whether raw or cooked.
For people taking blood thinners, too much vitamin K can be harmful. Due to the abundant supply of vitamin K in arugula, discuss eating this vegetable with your physician beforehand.
This is a super easy and yummy pesto using arugula rather than the traditional basil,
Arugula pesto with walnuts from the Kitchengirl.com.