Arugula for salads on your table. Egg salad with arugula

A little more popular among us is arugula salad with a delicate spicy-spicy taste, containing a lot of nutrients brings many benefits to the human body. This salad, with delicate small leaves, has many useful properties, is filled with a number of valuable vitamins and minerals and is able to improve metabolism, normalize blood pressure and much more.

Arugula descriptions

Arugula belongs to the cruciferous family, like cabbage, radish, mustard and others. It's an annual herbaceous plant with the scientific name Eruca Sativa belongs to the species of the genus Indau. In the wild, it is widely distributed in the northern part of the African continent, in Asia from a small part to its middle part, including India. On the European continent, the main growing area is the Mediterranean at an altitude of 800 meters above sea level. On the territory of our country, arugula can be found in the Caucasus.

Today, arugula, or, as we also call it, caterpillar, is grown as cultivated plant all over the world. Life cycle arugula is very short, sow it in the spring with the onset of warm days. During the season for several weeks, you can cut several times useful greens. This lettuce is grown in greenhouses, indoor pots and containers. She is very unpretentious and does not require a lot of sunlight, for which she fell in love with many gardeners.

Useful properties of arugula and composition

Leafy green vegetables are a very delicate food item. Therefore, with the exception of rare cases, they are eaten in fresh. And this means that all the nutrients contained in them enter the body in full. All these statements apply to arugula.

The leaves of this lettuce are 91 percent water. They contain protein, carbohydrates, fiber and other beneficial nutrients.

The vitamin composition is represented by vitamin C, A, E, B vitamins, vitamin K.

Among the minerals it is necessary to highlight iron, zinc, sodium, manganese, phosphorus. The detailed composition of arugula, see the table below.

Arugula contains tannins, glycosides, flavonoids. Arugula seeds are of particular value, from which arugula oil is obtained.

They contain a number of fatty oils: erucic, linoleic, oleic, linolenic and others. Present essential oils, steroids, flavonoids and alkaloids.

One small bunch of lettuce, weighing about 40 grams, is able to give the human body from the daily intake of 20 percent of vitamin A, 8 percent of vitamin C, more than 50 percent of vitamin K. And all this with a minimum calorie content of the product, which in 100 grams is only about 25 calories.

Since the salad contains a large amount of flavonoids, this has a positive effect on the walls of blood vessels. Minerals improve blood composition and can increase the level of hemoglobin in the blood.

Due to the presence of potassium, arugula is able to influence the regulation of water in the cells of the body, which is useful for high pressure helps to remove cholesterol.

It cannot be ignored beneficial features for digestion. The fiber contained in lettuce significantly improves the digestion process, metabolic processes in the body. Vitamins have their effect useful influence on the immune system.

Rich in vitamins and minerals, arugula with a minimum calorie content is an indispensable product for those who want to lose weight.

The benefits of arugula for the body

Use fresh vegetables and fruit has long been associated with healthy eating reducing the risk of many diseases. Incorporating more uncooked foods into your diet can significantly reduce your risk of diseases such as obesity, cardiovascular disease, cancer, and diabetes. Arugula is no exception in this regard. Indeed, apart from rare cases, it is eaten fresh, adding to salads, sandwiches.

The main benefit that can be obtained from the use of arugula is the improvement of the digestive system. It improves the secretion of gastric juice, which in turn contributes to better absorption of nutrients and metabolic processes. Arugula can be a prevention of the appearance of gastric ulcer, promotes the healing of the gastric mucosa, which allows you to accelerate the healing of ulcers.

Arugula is a good diuretic and has mild diuretic properties. A decoction of the leaves of the plant can be drunk as a diuretic.

Arugula is also useful for diabetes. Due to its low calorie content and high nutritional content, it can significantly reduce the risk of obesity, which is often the case for diabetic patients. Doctors recommend including at least a few lettuce leaves every day.

Arugula can be the prevention of cancer. It contains a number of antioxidant compounds that suppress free radicals.

Including arugula in your menu will allow you to:

Improve the condition of blood vessels;

Increase the level of hemoglobin in the blood;

Improve liver function;

Strengthen the immune system and nervous system;

Increase resistance to the manifestation of seasonal allergies;

Improve lactation in breastfeeding women.

Arugula benefits not only as a food product. It is good for skin and hair. The juice of the plant is able to reduce skin pigmentation, get rid of corns. A decoction of seeds in the form of lotions is used to dissolve hematomas and accelerate wound healing.

Arugula oil has good antiseptic properties, helps to strengthen hair follicles.

Even the ancient Romans and Greeks considered arugula to be an aphrodisiac. There are references to this in the manuscripts of Ovid and Discorides. A recipe has come down to us that can increase potency. To do this, chop 100 grams of arugula and mix with pepper and honey, taking 10 grams each. Use this mixture in the morning, one teaspoon.

The use of arugula salad can be considered a true source of health, which will help solve a number of health problems and generally tone the body.

Possible harm to arugula

Arugula like useful product nutrition, has practically no contraindications. Harm from using this lettuce plant also minimal.

It can cause individual intolerance in some people. But such cases are very rare.

No need to get involved in arugula for those who have hyperacidity stomach, as it increases the production of gastric juice.

Since arugula contains a large percentage of vitamin K, therefore, those who have increased blood clotting should be careful and exclude it from their diet when taking blood thinners.

More possible harm may be from accumulation in the plant vegetable nitrates. Use caution if you are taking certain heart medicines such as nitroglycerin, angina medicines.

In general, nutrition should be varied, and no matter how useful a certain product is, you do not need to focus only on it.

Where to add and how to cook arugula

Arugula can be added to many dishes. It is good as an addition to any side dish of meat and fish dishes. Prepare sandwiches and salads with it. Pairs well with cottage cheese and soft cheese.

Add it to omelettes, pizza, soups, various cold snacks.

In Italy, young lettuce leaves are added to pesto, replacing some of the basil.

Beautiful carved leaves of arugula can decorate any dish, and its spicy couscous will give a special zest.

How to choose and store

When buying arugula salad, first of all, you need to pay attention to its quality. Should not be spoiled, rotten. Such arugula has been on the store shelf for a long time.

It is best to buy arugula in pots, in which it was grown in a greenhouse.

Store it in the refrigerator in the vegetable compartment. Before storing the purchased salad, it is better to sort it out, remove wilted leaves, coarse stems and rinse with cold water.

Pat dry with paper towels and place in a container with a lid.

The shelf life of arugula is no more than 2-3 days.

You can freeze the leaves, after washing them and drying them well. Store in freezer bags or a container with a lid.

Before freezing, the leaves can be torn by hand or quickly chopped in a blender. It is better to freeze the crushed leaves in small portions by pouring the puree into an ice tray. With such arugula, you can cook an omelette or add it to a sauce, soup.

Table nutritional value arugula per 100 grams of product

About the beneficial properties of arugula and how it is useful, see this video

I don’t know why, but I was drawn to arugula, although I didn’t really like it. So I decided to understand why ... Rucola is mysterious and unexpected, it refreshes and makes any salad brighter, and sometimes you can’t do without it, it’s the star of Italian and french cuisine and an indispensable ingredient in high-end restaurants. Arugula is tasty, spicy and very healthy.

Arugula, arugula or arugula (Eruca sativa L.) - annual plant cruciferous family.

Rucola and all its names: in different countries this fragrant grass is called differently - Eruca sativa, it is also eruka, it is also indau, it is also caterpillar, rocket and arugula. In England and France, this plant is called rocket. He also has other names: eruka and indau. In Russia, this weed with palmate leaves is called "caterpillar". And the inhabitants of the Apennine Peninsula cannot imagine cuisine without arugula. It is the Italian name of this fragrant herb with a mustard-nut-pepper flavor, rucola, that has “taken root” among gourmets of 1/6 of the land better than others. By the way, the dispute about how to write correctly: arugula, arugula or arugula was recently resolved by authoritative philologists who recognized all options as acceptable.

Arugula and health
Arugula - main friend slimming girl. No other salad has such a positive effect on metabolism. Arugula is a storehouse of vitamin C and iodine, increases the level of hemoglobin in the blood, removes cholesterol and has a tonic effect on the body as a whole - a real natural energy booster! Rucola helps prevent malignant tumors, has a diuretic, disinfectant, expectorant effect, improves digestion, helps with anemia. Like many others spices, arugula can be called the "green pharmacy", also promotes lactation in nursing mothers. And the ancient Roman erotomaniacs - they generally considered arugula to be an aphrodisiac. Rucola has been used for medicinal purposes since ancient times, and we should not neglect the natural and tasty “medicine”. Arugula juice was used for ulcers, freckles, polyps, corns and bruises, seed juice was an excellent medicine for complex skin diseases or difficult wounds. The composition of lettuce leaves includes a large amount of minerals, trace elements, vitamins, tannins, carotene, glycosides, iodine, and many other vital for human body substances. fresh greens very useful, as it is a source of vitamins and minerals that are so necessary for the body. Fresh herbs are also useful because they replenish the daily norms of substances, and are a natural source of vitamins, which is many times superior to vitamins in medicines. Lettuce leaves have an incomparable spicy and fresh aroma, with a slight aftertaste of bitterness. Lettuce leaves are rich in ascorbic acid (Vitamin C), which helps with colds, flu, and is an excellent prevention of colds. Ascorbic acid is quickly excreted from the body, so it is necessary to constantly replenish its daily norms. Lettuce leaves also contain substances such as flavonoids, these substances help strengthen the walls of blood vessels, and the leaves also have a tonic effect, so arugula is very often used as face masks

How and with what do they eat arugula?
Lettuce leaves are recommended as a side dish for meat dishes, the leaves can improve the taste legumes, which are just as useful, but not many can dispose themselves to the use of these cultures. So, arugula with its beneficial properties can be added to boiled potatoes, soups, broths, salads, vegetable stew. Arugula seed oil is also used in cooking. It is added when canning vegetables. Salad with arugula is eaten immediately after preparation, it cannot be stored. If the salad is dressed ahead of time, the leaves may sap and turn into a mush. It is customary to tear large arugula leaves with your hands: if you cut them with a knife, a rusty mark appears at the cut site. One of the most popular dressings is a mixture of vegetable, oil and acidifier, often parmesan is added to the salad.

Many people like to diversify their vegetable menu such a representative as arugula. What is it and what are its health benefits? Let's take a closer look at this wonderful plant, and at the same time find out what are the features of its cultivation.

Arugula - what is it and what is it eaten with?

This herbaceous biennial is common in the Middle East. However, nowadays it is easily grown all over the world. Such popularity of arugula ("grass" for weight loss) acquired after its property was revealed to have a positive effect on metabolism. It is a natural source of vitamins, iodine. The plant tones the entire body, increases libido and hemoglobin levels, and helps to remove cholesterol. Also, magic arugula (what it is for a gardener, we will tell in this article) helps prevent stomach ulcers, has antibacterial, hepatoprotective and antitussive effects. In India, the juice of this plant and polyps, and the seeds - skin diseases. For the gourmet, arugula is also quite important - it's one of those leafy vegetables that can pair with just about anything. As with other vegetables (spinach, cucumbers, tomatoes and others), and with meat, cereals, cottage cheese. Arugula can decorate dishes or serve it with cold appetizers.

garden arugula

What is it and how it is used in nutrition, we found out.
The next good news is that this plant is very adaptable to a variety of climates. It can grow on almost the entire territory of Russia, with the exception of the coldest regions. Below we will analyze those subtleties and features that will allow us to preserve the exquisite nutty spicy taste for which it is famous for. This plant is cold-resistant, grows well on various soils. Surprisingly, for a long time, arugula (under the names arugula, eruka and rocket salad) was considered several adapted breeding varieties derived from wild plants. Variety Solitaire - the most fragrant of them - has a mustard flavor due to the content in the leaves. An additional bonus for the summer resident - arugula improves the condition of the soil and repels mosquitoes. It contains a high percentage of sulfur and nitrogen.

Salad and care

Varieties "Solitaire" and "Poker" are very easy to cultivate. On the windowsill they will grow all year round. In the garden - from April to August. seedling method very effective - thanks to him you will get early harvest. Small seeds of arugula are first sown in cups five millimeters deep. On the fifth day, shoots appear, which need to be watered regularly, and then dive. Their survival rate is quite high. In a box, they need to be planted at a distance of up to forty centimeters. Experienced vegetable growers say that it is this (sufficient spacing between bushes) that affects the taste of arugula leaves. This plant loves light very much and also needs regular watering. You can cut the leaves already on the twentieth day.

Arugula (arugula), or caterpillar sowing - a plant of the cruciferous family. Cruciferous plants have always been distinguished by a mass of vitamins and beneficial properties. They are also called the cabbage family. This name comes from the word "kapa", which means "head". These plants include radish, mustard, horseradish, radish and, of course, cabbage. Cabbage, of which there are a great many species. This is White cabbage, broccoli, kohlrabi and many others. Today, these vegetables and other cruciferous plants can be found in any store. Due to their taste and useful properties, they are very common not only in our countries, but also abroad. The cruciferous family also includes many types of plants and herbs that are characterized as medicinal. These are colza, shepherd's purse and various weeds and honey plants.

Rucola is a salad that has a spicy flavor. Almost all of its components have found application in our lives. Leaves and flowers are used in cooking; arugula seeds are used to make healthy oil. Due to its specific taste, arugula is very popular in cuisines such as Italian and Mediterranean, whose dishes are famous all over the world. Everyone has heard about the famous Italian risotto, pizza, fragrant pastas and salads.

It was from there that the fashion for arugula and dishes with it went, because of which it began to be actively grown both in gardens and at home. Arugula is easy to grow and does not require any special care and quite unpretentious.

Arugula - useful properties

Arugula contains the following vitamins and nutrients: vitamin E, B vitamins, vitamin C, vitamin A (beta-carotene), vitamin K. By the way, 100 g of arugula contains daily rate vitamin K. Arugula also contains: zinc, magnesium, selenium, sodium, copper, phosphorus, manganese and iron.

Rucola is low calorie. There are only 25 kcal per 100 grams of arugula.

Rucola has a positive effect on the gastrointestinal tract and digestive processes due to the biologically active substances that make up its composition. Rucola is characterized by its lactogenic, expectorant and diuretic effect. It actively fights pathogenic viruses and bacteria, increases the level of hemoglobin in the blood, has a strengthening effect on the immune system, reduces the amount of sugar in the blood, regulates water-salt metabolism and is a prophylactic against cancer. Arugula is also recommended for patients with venous disease and people with high blood pressure.

Vitamin K helps with wound healing, because. increases blood clotting.

Arugula is an excellent dietary remedy. Besides the fact that it is low in calories and has a positive effect on the body's metabolism, it contains many substances that help people who are on a diet and limit themselves in many of the products the body needs to not lose their energy and performance. Arugula contains a lot of fiber, which gives a person a feeling of satiety.

Arugula has many medicinal properties. It is indispensable for those who suffer from stomach ulcers or gastritis. It was in America that gastroenterologists invented an interesting and effective way treatment of peptic ulcers, based on the use of arugula. After all, it protects the stomach walls and strengthens them.

Mustard oil, obtained from arugula, in addition to being used in cooking for salad dressing, is extremely beneficial for hair. It has a strengthening effect on them and has a positive effect on the very structure of the hair, preventing hair loss. To do this, you need to prepare a mask. You will need to rub two teaspoons of oil into your hair and wrap your head with something to keep warm and ensure that the oil does not smear on the pillow, go to bed.

Arugula oil is a help in the presence of problems with potency, it is enough to take 3 teaspoons a day regularly.

As you have seen, arugula oil is effective both internally and externally.

Arugula - contraindications and harm

Rucola, the beneficial properties of which we have just analyzed, surprisingly has no contraindications, with the exception of people with allergies or individual intolerance.

Arugula - use in cooking

The use of arugula in cooking is diverse. It is presented as an independent dish, and as a side dish. It goes well with fish, meat, seafood and legumes. It can also be paired with other leafy vegetables. Vegetables are stewed with arugula, it is added to sandwiches, used as an ingredient in the preparation of cold appetizers, various sauces, cottage cheese, risotto, pizza and some dessert dishes.

Arugula - how to choose?

The main thing when choosing arugula is to pay attention to the freshness of the leaves, they should be completely green and not sluggish. The taste of arugula directly depends on the size of the leaf. The smaller the leaf, the more bitterness it contains, so choose according to your personal taste preferences.

Arugula - how to store?

Arugula must be stored in the refrigerator in a container of water. So it will keep its freshness up to 6 days. For more long-term storage it will have to be frozen, just remember to wash and dry it first.

And once again we repeat that arugula can be grown independently on the windowsill. She is quite unpretentious and will not cause unnecessary difficulties.

Encyclopedia medicinal plants

Photo of arugula (arugula)

Arugula - useful properties and contraindications

The benefits of arugula salad in the content in it a large number calcium, potassium, iron, magnesium and other macro- and microelements, vitamins A, C and B6. Arugula combines the aromas of pepper, walnut and mustard and a slightly sour taste with a little spiciness.

Latin name: Eruca sativa.

English titles: Salad rocket, Rucola, Rucoli, Rugula, Colewort, Roquette, Arugula, Arugula salad.

Synonyms: Arugula, Arugula lettuce, Caterpillar seed, Indau seed, or Eruca seed.

Family: Cabbage - Brassicaceae.

Used parts: aboveground part.

Photo of arugula flowers (arugula)

Botanical description: annual plant 30-60 cm high. Stem up to 40 cm high, straight, branched, slightly pubescent. All leaves are somewhat fleshy, sparsely hairy, rarely glabrous, with a peculiar smell. The lower leaves are lyre-pinnate or dissected, with serrated lobes.

The inflorescence is a rare long raceme. The flowers of arugula (arugula) are pale, less often bright yellow with purple veins. Sepals 9-12 mm long; petals 15-22 long, obovate-wedge-shaped, sometimes slightly notched. The fruit is a pod, oval-oblong or oblong, slightly compressed, on short thickened legs, with convex valves, a sharp longitudinal vein 2-3 cm long; spout 5-10 mm long, xiphoid, compressed. Seeds 1.5-3 mm long, 1-2.5 mm long, light brown or light brown, arranged in two rows, compressed oval-rounded.

Blooms in May-July. The fruits ripen in May-June.

Habitat: the birthplace of arugula is the countries of the Mediterranean and Southern Europe. The first known mention of arugula (arugula) was made by the poet ancient rome Virgil. Currently grown throughout the world. Grows on dry, loose soil.

Photo of arugula lettuce leaves (arugula)

Nutritional table of 100 grams of arugula salad

100 grams of arugula salad contains 91.71 grams of water, 2.58 grams of protein, 3.65 grams of carbohydrates, 2.05 grams of sugars, 0.7 grams of fat, 1.6 grams, calories = 25.0 kcal.

Vitamins and vitamin-like substances:

• - 2373 IU
• - 0.044 mg
• - 0.086 mg
• - 0.305 mg
• - 0.437 mg
• - 0.073 mg
• - 0 mcg
• Folate - 97 mcg
• Choline - 15.3 mg
• Alpha carotene - 0 mcg
• Beta carotene - 1424 mcg
• - 15.0 mg
• - 0.43 mg
• - 108.6 mcg
• Other vitamins in arugula (arugula) salad are absent or contained in the smallest amount.

Macro- and microelements:

• - 1.46 mg
• - 369 mg
• - 160 mg
• - 47 mg
• - 0.321 mg
• - 0.076 mg
• - 27 mg
• - 0.3 mcg
• - 52 mg
• - 0.47 mg
• Other macro- and microelements in arugula salad (arugula) are absent or are contained in the smallest amount.

Fatty acid

• Saturated fatty acids - 0.1 gr
• Monounsaturated fatty acids - 0.0 gr
• Polyunsaturated fatty acids - 0.3 gr
• Omega-3 - 0.170 gr
• Omega-6 - 0.130 gr

Video about the benefits of arugula salad

The benefits of arugula

Arugula salad is useful for weight loss, as the leaves of arugula (arugula) are rich in fiber and quickly give a feeling of satiety.

Arugula has tonic, diuretic, antibacterial, antioxidant properties, and is also useful in diabetes and obesity.

Arugula has strong anti-cancer properties.

Regular use of arugula salad improves metabolism, activates the immune system, stimulates the gastrointestinal tract, helps reduce salt deposits, strengthens the walls of blood vessels, increases hemoglobin levels and, conversely, reduces the level of “bad” cholesterol in the blood and strengthens the nervous system.

Recent studies have shown that arugula has strong anti-ulcer properties and effectively resists damage to the walls of the stomach. As a result of experiments conducted on laboratory mice, it was found that arugula extract significantly reduces the growth of existing ulcers and prevents the formation of new ones, even in cases where toxins and other ulcer-causing substances remain in the animal's diet.

AT traditional medicine arugula is used for skin diseases, and its juice is used to treat ulcers and remove freckles and corns.

Application in cooking

Arugula (arugula) has a rich, spicy taste. It is mainly used in salads, as well as a vegetable addition to meat dishes and pastas. In Italy, it is often used in the preparation of pizza; usually arugula is added to it shortly before the end of cooking or immediately after that. It is also used as an ingredient for pesto in addition to (or replacing it). In the Caucasus, young shoots and leaves are eaten. The leaves are used as a seasoning for dishes in the form of a salad, young shoots are eaten fresh, the seeds are used to prepare mustard.

Recipe for vitamin salad with arugula

Contraindications. Not detected.