Eat Seasonably with FEED! May's Feature: Arugula
There is nothing like fresh fruit and vegetables during their peak season. Check out our "Eat Seasonably" feature where we will share health tips, preparation tricks, and new recipes featuring the best of the season's produce.
Did you know?
- Arugula is one of the most potent natural superfoods
- Arugula is also commonly known as "rocket"
Health Benefits
- Arugula is abundant in Vitamin K (binds calcium in bones), Vitamin A (eye health), Vitamin C (wound healing), and Calcium (bone health).
- The leafy green contains specific compounds, (sulforaphane and chlorophyll), which have been shown to protect against certain types of cancers.
- Good source of folate: 100 grams of fresh arugula contain about 24% of recommended folic acid (helpful to prevent neural tube defects in pregnancy).
How to...
Pick Arugula: Choose crispy green color leaves. Discard any bruised or wilted leaves and stems before storage.
Store Arugula: To prevent wilted greens, try separating your bulk greens into 2 or 4 separate produce bags (from the grocery store). Close the top of each bag lightly with your fist, blow into the bag, and fill it with air. Seal and place in fridge. See more here!
Recipes
Blackberry Arugula Citrus Salad
What you need:
Baby arugula leaves
Fresh blackberries
Crumbled gorgonzola, blue cheese, or goat cheese
Citrus vinaigrette (see recipe)
Vinaigrette Ingredients:
1/4 cup extra-virgin olive oil
1/4 cup freshly-squeezed orange, lemon, lime juice
1 tsp kosher salt
1/2 tsp freshly ground black pepper
What to do:
Whisk together all vinaigrette ingredients until well-blended. Toss with arugula and blackberries, and then serve topped with crumbled cheese.
Arugula Egg White Muffins
 What you need:
1 cup egg whites
1/2 cup crumbled goat cheese
1 cup grape tomatoes, halved
1 cup arugula
What to do:
Heat oil in large skillet over medium heat. Add arugula, stirring constantly, until slightly wilted. Distribute wilted arugula, cheese, tomatoes, and egg whites evenly into 12 muffin cups. Sprinkle with salt and pepper. Bake at 350 degrees for 25 minutes.
Arugula Pesto
What you need:
1/2 cup fresh basil leaves
1/2 cup arugula
1/4 cup parmesan cheese, grated or shredded
1 garlic clove
1 1/2 TBSP extra virgin olive oil
1/2 TBSP water
Salt and pepper to taste
What to do:
Blend all ingredients in food processor until desired consistency is reached. Add to pasta, chicken, or your favorite pesto recipe!
Wilted Arugula
What you need:
1 TBSP extra virgin olive oil
8 ounces baby arugula, rinsed and drained well
1 TBSP balsamic vinegar
1/4 tsp salt
Freshly ground pepper
2 TBSP shaved parmesan
What to do:
Heat oil in large skillet over medium heat. Add arugula, stirring constantly, until slightly wilted. Add vinegar and stir until most of the vinegar has evaporated. Stir in salt and pepper. Top with shaved parmesan. Serve immediately.
Want more delicious ideas from FEED? Check out our Pinterest page for quick and easy recipes for you and your family!
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