Nutrients in Arugula

Arugula is a tender green that resembles a radish leaf and has an unusual spicy flavor. It is related to mustard greens and watercress.

Arugula is a good source of vitamin K and folate, it also contains calcium, magnesium and vitamin A and vitamin C. Arugula helps promote strong, healthy bones.

And best of all, arugula contains only 2 calories per half cup. It’s a nutritious freebie!

Purchasing & Storing Arugula

When purchasing arugula, always select young, green leaves with attached roots, which keep the plant fresh in transit. Discard all but the leaves before preparing. Mature plants will be tougher and hotter with a prounounced bitter taste, but are commonly included in cooked dishes.

Arugula is fragile and will not remain fresh long (about two days), even in the refrigerator.

Like other greens, arugula is most nutritious when eaten raw and should be juiced with a quality juice, such as a compact juicer, or well-blended for optimal nutrient digestion and assimilation. Add it to a salad for a spicy kick.

Because of the pungent flavor, some prefer to mix it with milder greens. This nutty leaf is excellent on sandwiches or added to pizza just as you pull it from the oven. Try folding arugula into an omelet with some fontina cheese and tomato for a real breakfast treat.

Arugula helps stimulate the body’s detoxifying processes and stimulates appetite and digestion.

Oil from the seeds is extracted and sold as jamba oil. Sprouts may be available at some specialty markets.

Suggested Pairings for Arugula

Arugula, Lime and Pepita Salad

Whisk 2 tablespoons olive oil, 1 tablespoon fresh lime juice, 1/2 teaspoon Dijon mustard and 1/4 teaspoon each kosher salt and black pepper in large bowl. Add 4 cups organic baby arugula and 1/2 small sliced red onion. Toss well to coat. Serve topped with 3 tablespoons pepitas.

Summer Tomato and Arugula Salad Quick Recipe

Layer 1 cup arugula with two sliced tomatoes, 2 ounces thinly sliced part-skim Mozzarella cheese and five thin slices red onion. Dress with 2 tablespoons pine nuts, 1 teaspoon olive oil and balsamic vinegar. Add salt and pepper to taste. Total calories are 391.

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