Arugula perfect size for harvesting (New Moon Farm photo)
Arugula (Eruca vesicaria sativa)
Arugula is one of those greens that some people love and some can't stand. I am ambivalent about it. I like it in a salad, but I am not sure I would want to eat it at every meal, although I have acquaintences who would.
Contrary to what many people think, arugula is not a type of lettuce, although it resembles some of the oak leaf lettuces. It is really a leafy green herb of the mustard family. Also known also as rocket, Italian cress, roquette, and rucola. Dating back to the Roman Empire, it is a true heirloom green. Only in recent years, due to its newfound popularity with foodies, have new varieties have been introduced. Fortunately, seeds for several of older and regional Italian varieties are widely available.
The plant has elongated green leaves that are lobed like the leaves of an oak, serrated like other mustards or smooth like spinach. Arugula, like mustard, is related to both the radish and watercress. There are several types and varieties and all vary slightly in flavor. Some are bitingly hot and pungent, while others have a slightly nutty flavor. Arugula makes a great addition to a salad mix, on sandwiches or sauteed/wilted with other tender greens.
Native to the Mediterranean region, arugula has been grown as a vegetable since the Roman era. The Romans ate the leaves as a vegetable, used the seeds to flavor oil, and made aphrodisiac and medicinal compounds from the plant. The white and maroon flowers are quite pretty and make a nice addition to a salad also. They have a more mild flavor than the leaves, with a hint of clove essence.
Arugula is very easy to grow and does well in cooler temperatures of spring and fall. If left to self seed, arugula will come back year after year, although it is probably better to replant it as it can become invasive. If left to winter over, arugula flowers are one of the first in the spring and will attract bees early in the season.
Arugula should be picked when the leaves are small and tender (less that 5 inches long) as it can become bitter quickly of allowed to become too oversized. Larger leaves can be included in mixed greens as cooking tones much of their any bitterness. Adding walnuts to a salad containing arugula will bring out its nutty flavor.
Arugula is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Protein, Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Zinc and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium and Manganese.
Nutritional data available here.
Nutritional data available here.
