Arugula great health benefits and recipe ideas

A row of Arugula (Eruca sativa) planted in a vegetable bed

Arugula offers great health benefits and there are several ways to incorporate it into your every day recipes. It is a type of salad green that has gained popularity over the past several years in the United States. Historically, this vegetable has been very popular in European countries such as France and Italy. While traveling in Italy, it’s quite common to see arugula as one of the topping choices when ordering a pizza.

When tasting arugula for the first time, you will detect a slight peppery or light mustard flavor. One serving provides your body with important nutrients such as: vitamin A, vitamin C, calcium, folic acid, magnesium and Beta Carotene. Arugula is a member of the cruciferous vegetable category and studies have linked this vegetable category to potentially helping to reduce the risk of some forms of cancer. In addition to its health benefits, a one cup raw serving of this tasty green leafed vegetable is only about 10 calories.

Arugula can be substituted in place of a salad green in almost any recipe you have. Here are a few simple ideas and recipe tips to help incorporate this delicious green vegetable into your daily diet.

Rice Pilaf with Arugula: If time permits, make your own version of rice pilaf so you can control the amount of sodium in the recipe. If you are short on time, pick up a store boxed version of Rice Pilaf (look for the one that is lowest in sodium). Prepare as directed. When cooking is completed, add two large handfuls of arugula to the pan (about 2 cups). Place on low heat and cover for 5 minutes. The arugula will wilt down and create a wonderful flavor addition to the rice.

Chicken Wrap with Red Peppers and Arugula: A healthier option for a wrap is a tortilla that is made from wheat flour. Look for one that has higher fiber content. Cook chicken breast and chop into small cubes (4 ounce serving per person). On the wrap place the cubed chicken and add the following vegetables: thinly sliced red bell, cucumbers and red onion, cherry tomatoes and arugula. Sprinkle lightly with a teaspoon of crumbled feta cheese and top with fresh ground pepper. Add a few shakes of low fat or fat free balsamic vinaigrette, wrap and enjoy.

Salads and Sandwiches: Exchange out the romaine or spinach of your typical salad and replace it with arugula to create a new taste, or mix in some arugula with other salad greens to add a peppery flavor boost. Add arugula and some roasted red bell peppers to your sandwich for a delicious lunchtime treat.

Every Wednesday will be a new article in my “Fruits and Vegetable” series. Each week will feature a different fruit or vegetable. It will discuss the health benefits and offer simple tips and recipe ideas to help you achieve your healthy living goals.