Arugula-Ready Recipes

The cool weather greens are just starting to come ready for harvest here, and this week both my garden and my CSA box have plenty of arugula with which to make salads and other delights.

Arugula is a very nutritious, leafy green vegetable with an unusual spicy flavor. Arugula is high in vitamins A, C and K, and folic acid. It is also a good source of zinc, potassium, calcium and iron. Arugula can be found growing wild all over North America. Wild-grown arugula is more nutritious and mineral-dense than store-bought arugula. Arugula of any type is a very social green, going well in mixed salads, substituting for basil in pesto sauces and stepping in for spinach when required.

In 2006, arugula became a symbol for the entire foodie movement with the publication of David Kamp’s book, The United States of Arugula: How We Became a Gourmet Nation. In his book, Kamp explores how we evolved to a society where balsamic vinegar, free-range chicken, extra virgin olive oil, and of course, arugula, have become mainstream terms.

However, in 2008, arugula lost some of its luster when it became embroiled in political controversy. Unwittingly, arugula became a symbol of the culture wars in the presidential election and a lightning rod for conservative criticism of liberal elitism. The media latched onto Barack Obama’s bewailing the price of arugula, much as it had when George H.W. Bush badmouthed broccoli.

Now the sordid details can come out: Arugula leads a double life. It is sometimes called rocket, roquette, rugula or rucola. It looks like a baby lettuce and is often compared to watercress, but its little known secret is that it is a member of the cruciferous family and is related to broccoli and cauliflower.

From its cruciferous family roots, arugula gets its antioxidant power as well as enzymes needed for detoxifying the body naturally. Recently, it’s been linked to gastric ulcer relief. Like other greens, arugula is most nutritious when eaten raw, and can be juiced or well-blended for optimal nutrient digestion and assimilation.

Here’s how we’re using our arugula this week:

Pistachio Arugula Pesto

• 1/2 cup unsalted pistachios
• 2 Tbsp. unpasteurized sweet white miso
• 1 pinch sea salt
• 2 cups fresh arugula
• 4-5 Tbsp. extra virgin olive oil
• Fresh cracked pepper, to taste

1. In a food processor, blend all the ingredients of the pesto until well combined, but you should still be able to see chunks of pistachios and arugula.
2. Enjoy on crackers, veggies, pasta or even chicken and fish!

Arugula, Fennel, Apple, Mandarin Orange, and Pomegranate Salad
Adapted from Bon Appetit

• 1/2 cup extra-virgin olive oil
• 1/4 cup fresh lemon juice
• 1 shallot, minced
• 1/2 tsp. (packed) grated lemon peel
• 1 large fresh fennel bulb, trimmed, halved, very thinly sliced
• 1 8-ounce Fuji apple, halved, cored, cut into matchstick-size strips
• 6 cups trimmed arugula leaves
• 2 mandarin oranges, oranges, or tangerines, peeled, each cut crosswise into 3 slices
• Pomegranate seeds

1. Whisk the first 4 ingredients in small bowl.
2. Season dressing with salt and pepper, to taste.
3. Combine fennel and apple in medium bowl; mix in 3 tablespoons dressing.
4. Place arugula in large bowl.
5. Add fennel-apple mixture.
6. Toss, adding more dressing to taste.
7. Divide salad among 6 plates. Garnish each with 1 orange slice and sprinkle with pomegranate seeds.
8. Enjoy the last taste of summer outdoors on a warm Indian Summer night.

This post is part of Real Food Wednesdays hosted by Kelly the Kitchen Kop!

Tagged as: GAPS, Health & Nutrition, organic gardening, Raw & Living Foods, raw food recipe, Recipes, SCD legal, seasonal recipes, whole food