Spicy bitter rucola is a great salad greens. It is low in calories but also rich in various nutrients. Most of the various recipes with arugula were invented in Italy, where this greens is served even with pizza.
Arugula: benefits for the body
Arugula is a plant native to the Mediterranean and Southern Europe. The ancient Romans used rucola seeds to flavor olive oil, and the leaves were credited with aphrodisiac properties. The first mentions of this plant date back to the XNUMXst century AD.
Arugula grows well in moderately warm and cool climates, the heat makes the leaves too bitter
Arugula contains nutrients such as: – sodium; – calcium; – iron; – magnesium; – phosphorus; – vitamin A; – vitamin C; – vitamin D; – vitamin E; – vitamin K.
Like many other greens, rucola is rich in dietary fiber and contains no fat. If you compare arugula with other salad vegetables, such as iceberg lettuce, you can find out that arugula contains eight times more calcium, five times more vitamin A, vitamin C and vitamin K, and four times more iron.
Arugula belongs to the cruciferous family, and these vegetables are known to help prevent cancer. They contain carotene, lutein and zeaxanthin. Rucola, even among them, is exceptional, as it contains glucosinolates, which help to maintain immunity and prevent cancer. Many salad vegetables have a number of contraindications; they are often not recommended for those who have problems with the genitourinary system and bone tissue. This is due to compounds called oxalates, which reduce calcium absorption. Rucola contains a minimum amount of oxalates.
Folate makes these greens good for pregnant women. It is the lack of folic acid that leads to defects in the neural tube in the fetus, in 100 grams of arugula it is about 97 mcg, or almost a quarter of the recommended daily intake. This same amount of greens contains 90% of the recommended daily intake of vitamin K. This vitamin helps to form and strengthen bones, and is also important in preventing Alzheimer’s disease. The complex of B vitamins in rucola is essential for the cellular and enzymatic functions of your body, it promotes proper metabolism. Vitamin C, which is also found in high amounts in arugula, is known as a natural antioxidant. Foods rich in this vitamin help the body defend itself against various diseases and increase immunity.
Rucola contains the fat-soluble metabolite indole, which has immunomodulatory, antibacterial and antiviral properties.
If you bought arugula “bush”, separate the lower stems, discard all crumpled, withered and damaged leaves. Place the remaining herbs in a bowl of cold water and rinse thoroughly to remove dirt, sand, and insects. Drain and dry the arugula gently with a paper towel or place the herbs in a special carousel. Dried herbs can be stored in the refrigerator by placing them in a special container or a thick plastic bag. Arugula is not only put fresh in salads or added to sandwiches, pesto is prepared from it, juice is squeezed out, it can be used to make soups, stews, casseroles.
Prepare a salad with arugula using: – 300 g of arugula leaves; – 1 tablespoon of olive oil; – 1 tablespoon of balsamic vinegar; – 1 ripe pear; – 100 gm of soft blue cheese; – salt and freshly ground black pepper.
Heat the olive oil in a large skillet, put the rucola in it, lightly fry the herbs so that they wither a little. Add vinegar, stir and remove from heat. Put in a bowl, add thinly sliced pear, after removing the core from it, chop the cheese, season with salt and pepper.
In summer, rucola can be used to make a bright, spicy and delicious salad with berries. You will need: – 500 g of strawberries; – 500 g of raspberries; – 1 cup of almonds, cut into petals; – 200 g of arugula; – 1 lemon; – 1 cup of fresh ricotta cheese; – 2 teaspoons of sugar; – ¼ teaspoon of nutmeg.
Peel, rinse and dry the berries. Cut the strawberries into quarters, place with the raspberries in a deep bowl, add the almonds, lemon zest and juice, arugula, sugar and nutmeg. Stir and serve.
Arugula pesto has an unusual taste. Take: – 300 g of arugula; – 3 tablespoons of olive oil; – 3 cloves of garlic; – 250 g of grated Parmesan; – ¼ cup of pine nuts; – ½ lemon; – ½ teaspoon of salt; – ½ teaspoon of ground black pepper.
Toast the pine nuts in a dry skillet. Place the nuts, garlic and herbs in a blender and pulse. Add the Parmesan and juice from half a lemon and season with salt and pepper. Start adding olive oil a little at a time. Serve this pesto with pasta, grilled meats and fish, or spread on bread when making sandwiches.