Availability, Nutrition, and Recipe Suggestions

In Season:  a

Storage:  Arugula can be kept in a plastic bag in the fridge with a paper towel or two if you wash it.  The goal for keeping greens in top quality is to control the rate of respiration (hence the plastic bag) and temperature (hence the refrigeration).

Preservation:  You can freeze chopped arugula in olive oil. Reuse it all winter as salad dressing,  in pasta, or a stir fry.

Production Notes:  a

Varieties:  a

Nutrition:  This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Zinc and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium and Manganese. [http://nutritiondata.self.com]

Deep Nutrition:  Arugula is one of the brassica family vegetables along with broccoli and cabbage. These vegetables are rich in glucosinolates, which studies show may reduce the risk of developing lung, prostate, breast and pancreatic cancer. [Ecowatch.com]

Deep Science:  Other studies have linked it to relief from gastric ulcer and psoriasis, as well as protection from skin, lung, and mouth cancers.

Arugula is one of the leafy green vegetables that contain cleansing properties to counteract the poisoning effects of heavy metals in the system, particularly in the liver. [foodfacts.mercola.com]

Preparation:  Arugula should be rinsed and patted dry before use. Best used whole and raw in salads, or chopped finely for sauces. Techniques: braise, raw, saute, soups.

Arugula Recipe Suggestions:

Arugula also pairs well with – Goat or Parmesan cheese, endive, garlic, olive oil, radicchio, tomatoes, or balsamic vinegar.


authored by: Danny G

February 2018