Arugula
Arugula is a leafy green vegetable known for its peppery flavor. It is a versatile ingredient that can enhance a variety of dishes while contributing essential nutrients.
Nutritional Information
Calories 25 per 1 cup
Sodium 27mg per 1 cup
Potassium 369mg per 1 cup
Fiber 1.6g per 1 cup
Introduction
Arugula is a leafy green vegetable known for its peppery flavor. It is a versatile ingredient that can enhance a variety of dishes while contributing essential nutrients. Incorporating arugula into your meals aligns well with DASH diet principles.
Health Benefits
- Contains vitamins A, C, and K
- Rich in calcium and potassium
- Provides dietary fiber
- Naturally low in sodium
- Contains antioxidants
Preparation & Cooking
Arugula can be enjoyed raw in salads, lightly sautéed for a warm side dish, or blended into smoothies for added nutrition. It is best washed thoroughly before consumption to remove any dirt or grit.
Storage
Store arugula in the refrigerator in a plastic bag for up to 5 days. It can also be blanched and frozen for up to 6 months. Always wash thoroughly before use and remove any wilted leaves.
Cooking Tips
- Look for vibrant green leaves that are crisp and free from wilting or yellowing.
- Fresh arugula is typically available in bunches or pre-packaged in bags.
- Add arugula to sandwiches or wraps for a peppery kick.
- Pair arugula with tomatoes, parmesan cheese, or nuts for a delicious salad.
- Use lightly sautéed arugula as a topping for pizzas or in pasta dishes.