In Season: Arugula by Toby Amidor in In Season, May 19, 2011
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This leafy green is part of the cabbage family. Sure you’ve had it in a salad, but there is more to learn about this spicy green, plus lots of creative ways to prepare it.
What, Where, When?
Arugula (Eruca sativa, Cruciferae) is also known as rocket, roquette, rugula, Italian cress and recola. Although arugula is commonly added to mesclun mixtures, it’s actually a member of the cabbage family. This green leafy veggie resembles radish leaves and has a bitter and peppery mustard flavor. The small, younger leaves are often milder.
Arugula grows quickly in cool climates and is harvested when it’s young. Peak season for this green goodie is early spring and fall.
A half cup of fresh arugula provides 2 calories, folate and vitamins A and C. It contains 14 percent of your daily vitamin K requirements and a boatload of lutein, an antioxidant that helps maintain healthy eyes, skin and heart.
What To Do With Arugula
Arugula makes a delicious addition to salads or mixed greens and tastes great with vinaigrettes. It can add freshness and burst of green to soups, sauteed vegetable dishes, quiches, stir fries, pizza and pasta. When cooked, arugula wilts like spinach and the flavor mellows out. It can also be used raw in place of basil for a spicier pesto.
Shopping Tip: Arugula is sold in bunches with the roots attached or in loose bins. Look for fresh, bright green leaves. Store fresh arugula wrapped tightly in a plastic bag and place in the refrigerator for no longer than 2 days. Wash thoroughly before using.
Recipes To Try:
- Arugula, Caramelized Onion and Goat Cheese Pizza
- Rolled Chicken Sandwich with Arugula and Parsley Aioli
- Arugula and Feta Turkey Burger
- Grilled “Cheese” Sandwiches with Arugula, Red Onion and Tomato
- Arugula, Avocado and Fennel Salad
- Cantaloupe, Prosciutto and Arugula Salad with Champagne Vinaigrette
- Pasta Puttanesca
Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »