Arugula

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

Arugula (Eruca sativa or Brassica eruca) or eruka, arugula, rocket, is an annual plant of the cruciferous family, which is gaining more and more popularity as an ingredient in vegetable salads in our country, and has been used in the Mediterranean for many years.

The plant is distributed in the Middle East, especially in Turkey, Jordan and Morocco. It grows in Central and Eastern Europe, North, Central, Southwest, East and Central Asia, North Africa, Australia, where it is imported by settlers. It occurs as a weed in cereal crops, and sometimes grows along railways.

Seeds of 2 species can be found in Bulgaria - Rucola coltivata and Arugula rucola selvatica. A large part of the arugula on our market comes from Israel, and a smaller amount from Greece.

Arugula was known in ancient Rome, where it was used as a spice. Even then, the seeds of the plant were considered an aphrodisiac. In those years, arugula was mixed with grated orchid and parsnip bulbs, pine nuts and pistachios.

Arugula is related to mustard. The plant reaches a height of 60 cm, and the leaves are relatively fleshy, with hairs (there are also "hairless" variants), with a specific aroma. The lower leaves are lyre-pinnately truncated. The flowers of arugula are yellow or white and bloom from May to July, bearing fruit in July-August.

Composition of arugula

Arugula has a rich composition of useful substances. It contains an enviable amount of essential oils, carotene, vitamin C, B vitamins and minerals. Arugula is rich not only in essential oils but also in organic acids, vitamins - A, C and K, and minerals - calcium, potassium, magnesium, iron, phosphorus and sodium. Arugula is in the top 10 of green leafy vegetables, containing the most provitamin A, also known as the beauty vitamin.

These small and cute leaves are quite rich in antioxidants, folic acid, which is important for pregnant women, and vitamin B1, which helps to cope with stress. The pantothenic acid in arugula improves metabolism.

Of the minerals, the largest is the amount of potassium and iron. Interestingly, unlike most green leafy vegetables, arugula contains the essential omega-3 fatty acids that are more common in seeds and nuts.

100 g of raw arugula contain:

Calories 25; Calories from fat 6; Total fat 0.66 g; Cholesterol 0 mg; Total carbohydrates 3.65 g; Fiber 1.6 g; Sugar 2.05 g; Protein 2.58 g; Water 92 ml; Glycemic index: 2; Glycemic load: 54.79.

Selection and storage of arugula

Like most green leafy vegetables, the arugula we choose should be fresh and tender, with brittle leaves, which guarantees us the maximum of useful substances in it. You can keep fresh arugula leaves in an envelope in the refrigerator for a few days. In Bulgaria, deciduous arugula is grown, a kilogram of which costs about BGN 10-15.

Culinary use of arugula

Arugula leaves are used in cooking, and the younger and fresher they are, the better. They have a slightly spicy taste, reminiscent of the taste of vegetables from the same family of cruciferous - Brassicaceae, such as turnips, cabbage or horseradish, and a characteristic taste of walnuts. Usually older arugula leaves are tougher and are dominated by the characteristic spiciness.

As a rule, arugula is eaten fresh, made into salads or added as part of a salad. A classic recipe is arugula with balsamic vinegar, olive oil and thin slices of parmesan / parmigiano. The small leaves are added whole to salads, and the larger ones can be shredded but not cut with a knife. Like most leafy greens, the freshness and vitamins in arugula are killed by the touch of a knife.

Arugula is very popular in Mediterranean cuisine and especially in Italy. The leaves are common in some types of risotto and pasta sauces. Arugula goes well with typical Mediterranean products, such as capers or pine nuts.

The light spiciness in the arugula leaves is extremely suitable for seafood and fish. Arugula is often used to make pesto instead of traditional basil. Used instead of basil to make pesto sauce. When canning vegetables, arugula seed oil is often used.

Arugula pate

arugula - 1 connection

pumpkin seeds - 50 g

cream - about 200 g sour

sol

pepper

lemon juice

Method of preparation: Thoroughly clean the arugula and remove the stems. Mash them with pumpkin seeds. Stir in the pre-whipped sour cream until smooth and finally season with salt, pepper and lemon juice. Serve the arugula pate on toasted bread or whatever you think is appropriate.

Benefits of arugula

Arugula is full of aphrodisiacs - substances that arouse sexual appetite. Even the Romans felt this magical property of arugula and even today it has earned the nickname natural Viagra. The potassium in arugula supports the work of the heart and has a diuretic effect, and thanks to iron we can easily deal with spring fatigue.

Arugula has been shown to normalize metabolism, increase hemoglobin and have a positive effect on obesity. Provitamin A in arugula, also known as the beauty vitamin, ensures a fresh complexion, gives shine to hair, strengthens nails, smoothes wrinkles.

On arugula attributed strong therapeutic properties, including the prevention of tumor formation. It significantly reduces the secretion of stomach acids, which contributes to the formation of ulcers, and gastroenterologists have concluded that arugula has antioxidant and antisecretory effects on the ulcer and prevents the formation of stomach sores.

The use of arugula as an expectorant for chronic bronchitis and for the treatment of scurvy has remained since ancient times. At present, scientists continue to discover more and more new useful properties of arugula. There is evidence that the drug of the plant successfully affects the reduction of blood sugar in the body.

Fresh leaves arugula are used as an aid in the treatment of scrofula, anemia, thyroid disease, inflammatory diseases of the urinary tract, skin rashes and more.