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Do you love Arugula, the spicy herb not only for Italian-style salads?

Spicy Arugula is not only for Italian-style salads.

The spicy, nutty Arugula is a popular ingredient for salads, pizza, and pasta.

Arugula is a cruciferous plant.

We know the different types of cruciferous plants under the Italian name Rucola, Arugula, or wild rocket; just like the cress, it is enjoying increasing popularity. 

It is an integral part of the list of ingredients for salads and healthy snacks. You can lightly sauté it like spinach, a delicious classic in Tuscan cuisine. And with its spicy aroma, the plant also goes well with pasta pizza. Whether raw, cooked, or pureed as a creamy pesto: Arugula or Rocket tastes excellent and is very healthy. We should always include sufficient vitamins in a healthy diet. And vitamins have the plant en masse.

Originally it came from the Mediterranean countries. In ancient Rome, people enjoyed Arugula, but even in Egypt, Sudan, and India, it has been known and appreciated for centuries. It grows outdoors only in the milder regions, but the narrow-leaved wild variety, also known as wild rocket, grows like a weed. The leaves are small and taste intense.

It is also a remedy because of its antioxidant properties and positive effects on diabetes, and its mustard oils have anti-cancer potential.

Rucula contains: 

Antioxidants that protect against so-called “free radicals.”

Magnesium is good for bones and teeth but also crucial for the work of the muscles and the communication between muscle and nerve cells.

Vitamin E also protects the body from “free radicals and positively affects memory, and is anti-inflammatory.

Calcium: Arugula is exceptionally high in calcium. It contributes to the stability of the bones and cell walls and is also essential for blood coagulation.

Potassium: The mineral regulates blood pressure and ensures, among other things, that electrical impulses are passed on to muscles and nerve cells, allowing the muscles to work correctly.

Glucosinolates: Also known as mustard oil glucosides. These phytochemicals contribute to the pungent, spicy smell and have an antimicrobial and anti-inflammatory effect. They are also said to prevent the development of cancer.

Depending on the soil, nitrates from the earth can accumulate in the otherwise vitamin-rich salad plant. The plant stores nitrates that occur in the soil or enter the environment through fertilizers. But when consuming it in average amounts, exposure to nitrate does not pose a health risk.

As Microgreens, a year-round superfood 

But don’t worry; you don’t have to do without the aromatic, spicy taste even in Winter. As microgreens, the plants have almost no nitrate levels; the young seedlings do not require soil or fertilizer. You don’t need a green thumb to grow microgreens or sprouts yourself on the windowsill at home because cultivating the young power plants is easy. 

Growing Arugula Micro-Greens

Grow in the garden

Of course, you can also grow Arugula in your garden. It tastes even better fresh from the garden. 

You can harvest the seeds yourself if you let the white-yellowish blossom later in the garden. Keep dry for the next sowing. The seed also spreads itself through the flower in the garden and often grows again as a salad plant.

Recipes with Arugula

Mango, Avocado, and Arugula Salad

Reintroduce a little taste of spring with this vibrant yet simple dish. This is good with no dressing at all, but if you’d like, you can pass around homemade or store-bought balsamic vinaigrette or raspberry vinaigrette. Or, just step up the lemon and lime juice and add a splash of olive oil.

Vegan Arugula Pesto

This Easy Vegan Arugula Pesto Recipe is one of my favorite Italian preparations. Not only can you make great pasta, but you can use it to boost the flavor of many other dishes.



My favourite risotto dish at the moment is this Rocket, Pea & Spring Onion risotto which celebrates fresh spring ingredients.



If you haven’t tried sautéed Arugula before, you are in for a treat! It’s tender, and full of flavor, with the delicious touch of sweet soft raisins and crispy pine nuts for the perfect finish!  It’s a fast, healthy, and versatile side dish full of flavor.

Orange and Fennel Arugula Salad

This brightly colored Arugula, orange, and fennel salad is absolutely delicious. It is so vibrant and tasty full of dynamic flavors that complement each other so well.

Beet and Arugula Salad with Fennel


This is such a delicious, filling, and flavorful salad. It has complementary textures – you will love it and make it a go-to meal for this cold winter season.

Savory Citrus Arugula Steel Cut Oatmeal


This Savory Citrus Arugula Steel Cut Oatmeal by Lauren Smith will convert all of you, sweet oatmeal purists! It has a delicious combination of flavors and is a healthy way to start your day!

Arugula Salad Pizza

A pizza discreetly loaded with nutrients you can indulge on, say, the whole pie? We won’t blame you. This fresh green salad and whole grain pizza by Sharon Palmer is an all-in-one meal that you can whip up in 45 minutes.


This Vegan Arugula Salad with Chickpeas, Avocado, and Cherry Tomatoes is the perfect summer meal or side dish. Easy to make and filling!


Chewy, full of umami, and totally satisfying…this Italian farro salad with arugula is just what you need. Inspired by the flavours of Italy, nutty farro pairs with fresh cucumber, rich sun-dried tomatoes, and zippy arugula in a mellow red wine vinaigrette.

See also Delicious Salad Recipes That Help To Get Your Beach Body.

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