Arugula or Rocket

Whether you call it Rocket or Arugula, most of us find this tasty and nutritious salad leaf an excellent addition to many dishes both raw and cooked. Popular in Roman times and still widely used in Italy, it only generally became available Worldwide in the last 50 years. It is a member of the Mustard family.

Rocket is an excellent source of vitamins A, C and K, dietary fiber, folate, calcium, iron, magnesium, manganese, potassium and phosphorus. It is also a good source of many B vitamins, zinc and copper.

If not available at your local market, rocket can be easily grown from Spring to late Autumn. The plants do not like excessivly hot and dry weather so under those conditions plant in the shade of a tree. They do not mind the cold so in most areas they are also classified as a Winter plant. Three or four plantings can be done each year for a regular supply of the leaves. The flowers can also be eaten.

Rocket seeds can also be sprouted (make sure they are purchased as sprouting seeds and not seeds for planting). Details of how to sprout rocket seeds are available at the Sprout People website.

To store, wash the leaves off and dab dry, put in airtight container in the veggie drawer of fridge. Will not keep more than a couple of days.

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Fig, Walnut, Arugula Salad (Raw)
From WH Foods

½ medium onion, sliced thin
2 tbsps white wine or apple cider vinegar
1 cup hot water
8 dried figs, sliced
2 tbsps walnuts
2 bunches arugula (about 8 cups)
2 tbsps balsamic vinegar
sweetner to taste
2 tbsps extra virgin olive oil
salt and cracked black pepper to taste

Marinate sliced onion in vinegar and hot water while preparing rest of ingredients. Rinse and dry arugula. If you have a salad spinner that is best, otherwise, dry with paper towels. This will avoid dressing getting diluted. Whisk together balsamic vinegar, sweetner, salt and pepper, drizzling olive oil a little at a time at the end. Toss with rest of ingredients and serve. Serves 4.


Arugula, Radish, and Sauteed Mushroom Salad
(or you could use Raw Mushrooms if on a Raw Food diet)
From Mariquita

2 large bunches of arugula, coarse stems discarded and the leaves washed well and spun dry (about 8 packed cups)
2 cups thinly sliced mushrooms, lightly sauteed in a bit of oil or butter and cooled
1 cup grated watermelon radish (or daikon if watermelon radishes are unavailable)
3 tbsps extra virgin olive oil
fresh lemon juice from one large or two small lemons
Vegan Parmesan (optional)
sea salt and pepper to taste

Combine the arugula, mushrooms, and the radish, drizzle the oil over the salad, and toss the salad gently. Toss with the lemon juice and salt and pepper to taste, and sprinkle with Vegan Parmesan. Serves 4 to 6.


Flash-Cooked Greens with Garlic and Lime (Cooked)
From the Vegetarian Times
This three-minute side dish is great for people who don’t like more strongly flavored leafy greens like kale and collards.

2 tbsps olive oil
2 cloves garlic, minced (about 2 tsp)
1/4 tsp red pepper flakes
8 cups baby spinach (about 5 oz.)
4 cups arugula leaves (about 2 bunches)
2 tsp lime juice
1 tsp red wine vinegar

Heat oil, garlic and pepper flakes in large skillet over medium heat. Cook 2 minutes, or until garlic is browned. Add spinach and arugula, and cook 1 minute, or until barely wilted and heated through, tossing with tongs. Remove from heat, and stir in lime juice and vinegar. Season with salt and pepper, and serve. Serves 6



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