Arugula, also known as erucula or arugula, is a green-leafed plant with a distinctive, spicy flavor. Its leaves, often used in salads and culinary dishes, add a tangy flavor and crunchy texture. Arugula belongs to the cruciferous family, along with cabbage, broccoli and radishes.

Historically, arugula was grown in Mediterranean and Middle Eastern regions. It was prized for its bold flavor and ability to thrive in warm climates. Over time, arugula gained popularity in international cuisine, bringing a touch of spiciness and freshness to dishes.

Today, arugula is widely grown and consumed throughout the world. It is often associated with Italian dishes such as pizza and pasta, but also finds its way into salads, sandwiches and wraps. Arugula is appreciated not only for its unique taste, but also for its health benefits, as it is rich in vitamins, minerals and antioxidants.

Nutritional highlights of arugula

Arugula is both a delicious and nutritious green, offering a range of health benefits due to its nutrient-rich composition. Here are just a few of arugula's nutritional highlights:

1. Low-calorie: Arugula is very low in calories, making it an excellent option for the weight-conscious.
2. Rich in vitamins: Arugula is a notable source of essential vitamins, including:
   • Vitamin A: For healthy eyes, skin and immune system.
   • Vitamin K: Important for blood clotting and bone health.
   • Vitamin C: An essential antioxidant that supports the immune system and skin health.
3. Important minerals: Arugula contains minerals such as calcium, potassium and magnesium, which support bone health, blood pressure regulation and healthy muscle function.
4. Antioxidants: Arugula is rich in antioxidants, such as carotenoids and flavonoids, which help neutralize free radicals in the body, contributing to cellular health and reducing the risk of chronic disease.
5. Dietary fiber: Arugula contains dietary fiber, which aids digestion, helps regulate blood sugar levels and promotes a feeling of fullness.
6. Essential fatty acids : Arugula contains omega-3 essential fatty acids, which support heart health, the brain and inflammation.
7. Phytonutrients: The phytonutrient compounds found in arugula have been linked to health benefits including anti-inflammatory and anti-carcinogenic benefits.
8. Disease risk reduction: Thanks to its nutrient and antioxidant content, arugula can help reduce the risk of chronic diseases such as heart disease, type 2 diabetes and certain types of cancer.

By incorporating arugula into your diet, you can benefit from its many nutrients and health-promoting properties. Whether in salads, main courses, smoothies or wraps, arugula adds a touch of freshness, flavor and nutritional benefits.

Choosing and storing arugula

Choosing Arugula

When choosing arugula, follow these tips for fresh, quality leaves:

1. Vibrant leaves: Opt for vibrant, green arugula leaves. Avoid those that look wilted, withered or yellowed.
2. Crisp stems: Check that arugula stems are crisp and show no signs of softening or deterioration.
3. Absence of spots: Avoid leaves with brown or discoloured spots, as this may indicate deterioration.
4. Fresh smell: Arugula should have a fresh, slightly pungent smell. Avoid any unpleasant odors.

How to store Arugula

To preserve the freshness and flavor of arugula, follow these storage tips:

1. Refrigerator: Place arugula in a plastic or burlap bag, then store in the refrigerator crisper drawer.
2. Moisture: If you notice arugula leaves starting to wilt, place them in an airtight container with a damp paper towel.
3. Quick use: Arugula tends to spoil more quickly than other leafy vegetables. Try to use within 2-3 days of purchase.
4. Pre-washed: You can also find arugula pre-washed and ready to use. Be sure to check it visually to make sure it's still fresh.

By following these tips, you can extend the life of your arugula and enjoy its optimal flavor and texture.

Tips for preparing arugula

Here are a few tips for preparing arugula to maximize its flavor and texture:

1. Washing: Before starting preparation, wash the arugula thoroughly in cold water to remove any dirt or residue.
2. Squeezing: After washing, be sure to gently squeeze the arugula to remove excess water.
3. Remove stems: If the arugula stems are thick or fibrous, remove them.
4. Cutting: Arugula leaves can be cut into more manageable pieces using a kitchen knife.
5. Salad mixes: Arugula can be used on its own or mixed with other types of leaves to create a variety of salads.
6. Culinary additions: Add arugula to hot pasta dishes, or use it as a topping for pizzas, sandwiches and wraps.
7. Minimal preparation: Sometimes a simple vinaigrette or a pinch of salt and pepper is all that's needed to make arugula stand out.
8. Last-minute addition: Add arugula to your dishes just before serving.
9. Storage: If you're not preparing arugula immediately, store it in a plastic bag or airtight box in the fridge.

By following these simple tips, you can prepare arugula so that it remains tasty, fresh and ready to be enjoyed in a variety of dishes.

Why choose organic arugula?

Favoring organic arugula has many benefits for your health, the environment and the sustainability of agriculture. Here's why you should choose organic arugula:

1. Chemical reduction: Organic arugula is grown without the use of synthetic pesticides, herbicides and chemical fertilizers.
2. Environmentally friendly: Organic farming promotes practices that are more respectful of the environment.
3. Richer in nutrients: Organic produce is often associated with higher levels of certain nutrients.
4. No genetically modified organisms (GMOs): Organic products, including arugula, are not genetically modified.
5. Support for sustainable agriculture: Opting for organic arugula encourages more sustainable farming practices.
6. Taste and quality: Organic products often have a stronger taste and better quality.
7. Clear labelling: Organic products are subject to strict labelling regulations.
8. Encouraging industry evolution: Supporting the organic industry promotes sustainability, health and transparency.

Although organic products can sometimes be more expensive due to more intensive farming practices, many people see this investment as a way of preserving their health and the environment in the long term.

Arugula recipes