Spotlight on Arugula

Also known as rocket, arugula is a tender leafy green and is technically a cruciferous vegetable. This means it is a cousin to vegetables like cauliflower, brussels sprouts, and cabbage. Cruciferous vegetables are linked to decreased risk of cardiovascular problems.

Its flavor profile is peppery, spicy, and sometimes bitter. When cooked, these flavors tend to mellow out. Add raw or cooked arugula to dishes like salads, pastas, pizzas, soups, or sandwiches for a delicious and nutritious flavor punch.

Arugula has only 10 calories per cup and contains many health benefits including antioxidants and fiber.

Nutritional Benefits

  • Fiber is essential for digestive health and has been shown to reduce the risk of high blood pressure, heart disease, and diabetes.
  • Folate is a B vitamin which supports production of DNA and other genetic material. This is an important nutrient for pregnant women to reduce the risk of spina bifida.
  • Vitamin K is an essential vitamin for blood clotting, so those taking blood thinners such as Coumadin should discuss appropriate intake levels with their healthcare provider. One cup provides 40% of daily value.

Shopping tips

Can be purchased bagged or loose-leaf and can be found at grocery stores or farmers’ markets.

Look for brightly colored leaves that are not wilted. Try to stay away from leaves that are yellow, wilted, or look wet.

Don’t be afraid if you see a little dirt in the arugula at the farmers’ market! This can happen when freshly picked or recent rainfall.

Tip: Baby arugula with smaller leaves can have a milder flavor.

Storage tips

Store fresh, unwashed arugula in a plastic bag in the crisper drawer of the refrigerator. Use within a few days of purchase.

Arugula Pesto, makes 1 cup  



  • 4 cups Arugula
  • 1 cup Walnuts
  • ½ cup Parmesan Cheese, shaved, shredded, or fresh grated
  • ¼ cup Extra Virgin Olive Oil
  • 2 tablespoons Lemon Juice, optional, but recommended
  • 2 cloves Garlic, coarsely chopped
  • ¼ teaspoon Sea Salt
  • Black Pepper to taste
  • ¼ cup water, as needed for thinning


  1. Place arugula, walnuts, parmesan cheese, olive oil, lemon juice, garlic, salt and pepper in a food processor fitted with the dough/chopping blade attachment.

  2. Pulse or blend until all ingredients are well-combined.

  3. Add water in small amounts to adjust consistency.

  4. Store in airtight containers up to five days in the refrigerator and up to 90 days in the freezer.

Use as a spread on bread, pizza or pasta.

P.S. We’ve even been known to add some to our salads and grilled salmon. And our grilled salmon salads! Yum.

Recipe from



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