ARUGULA
Arugula…even the name sounds like a party in your mouth …and this peppery little green tastes like one too!
COOKING NOTES: As a mild baby green, it’s delicious eaten raw in a salad or tossed into zucchini “pasta”. But as the leaves grow larger, the phytonutrients make it so peppery that its flavor will improve by being tossed into a stir-fry at the very end. It’s a perfect green to grow in a small home garden box from spring through the fall.
KEY NUTRIENTS AND PHYTONUTRIENTS:
Arugula’s slightly bitter quality comes from its powerful phytonutrients. Part of the Brassica family, it contains high levels of indole-3 carbinol (I3C) and sulforaphane, both compounds that support the liver detoxify a range of chemicals, including excess estrogen. Recent research has shown that sulforaphane also helps inhibit the growth of Helicobacter pylori, the bacteria that thrives in stomach ulcers. Its chlorophyll works to deliver minerals like magnesium and zinc to the table.
HEALTH NOTES: Arugula brings these critical nutrients and fiber to support good digestion, from heartburn and gastritis and constipation. Women would be wise to include arugula in their salads to improve their metabolism of hormones.
FEATURED RECIPES: Check out these recipes featuring arugula, and feel good about nourishing yourself with your next bite!
- Arugula with Beets, Red Onion and Artichoke with a lemony flax seed dressing
- Fennel, Arugula, Avocado and Orange salad
- Arugula Caesar Salad with Pine Nuts
- Chopped Rainbow Salad
- Arugula with Sardines and Oranges