Arugula, Eruca vesicaria, or rocket in the family of Brassicaceae, is a superfood, and best known for improving vision.
Greeks have written about arugula in the medical texts for centuries Hipprocate’s famous phrase may be a clue to the health benefits of arugula: “Let food be your medicine and medicine be your food.”
A 2018 study in the Journal of the Academy of Nutrition and Dietitics discovered that people who ate foods with nitrates like arugula had a lower risk of developing early-stage related macular degeneration over a 15 year period. Age related macular degeneration is the leading cause of vision loss among Americans. We convert the nitrates to nitric oxide, which can improve blood flow to the eyes, which is important to seeing high definition.
Leafy greens like arugula also are a good source of the antioxidant lutein, which has been shown to bolster eye functioning.
The antioxidant glucosinolates, which give arugula the bitter taste and strong scent may also protect against certain cancers like breast, prostate, lung and colon cancers.
As it also contains lots of vitamin K, arugula can fight inflammation and is good for our bones. It may belp to prevent osteoporosis. However if you are on blood thinners, vitamin K could undo the effects of your medication.
Arugula is a good source of calcium, iron, vitamin A, vitamin C, folate, potassium and magnesium.
Not only is it great in a salad, but its a great topping of pizza, as a topping on a baked potato, in pasta and soups.
If you don’t have a green thumb, arugula is one of the easiest to grow to build up your confidence. All you need is well-drained soil, with lots of moisture. The solid should have a ph of 6 to 6.5. Before planting, scatter some well rotted manure or compost over the soil. Make sure there is full sun although it will tolerate a little shade.
Once you scatter the seeds, you will be able to harvest in four weeks. If you want to always have arugula, replant every two to three weeks.
Here is Ina Garten’s recipe for pizza that is topped with arugula from her cookbook, Barefoot Contessa Back to Basics.
White Pizza with Arugula
Makes 6 pizzas
Dough:
1-1/4 cups warm (100-110 degrees) water
2 packages dry yeast
1 tablespoon honey
Good quality olive oil
4 cups all-purpose flour, plus extra for kneading
Kosher salt
4 cloves garlic, sliced
5 sprigs fresh thyme
1/4 teaspoon crushed red pepper flakes
Topping:
3 cups grated Italian fontina cheese
1-1/2 cups grated fresh mozzarella cheese (7 ounces)
11 ounces creamy goat cheese, such as Montrachet, crumbled
Lemon Vinaigrette
1/4 cup freshly squeezed lemon juice
1/2 cup good quality extra virgin olive oil
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
8 ounces baby arugula
Dough:
Combine the water, yeast, honey and 3 tablespoons olive oil in the bowl of an electric mixer fitted with a dough hook. When the yeast is dissolved, add 3 cups flour, then 2 teaspoons salt, and mix on medium-low speed. While mixing, add up to one more cup flour, or just enough to make a soft dough. Knead the dough for about 10 minutes until smooth, sprinkling it with more flour as necessary to keep it from sticking to the bowl.
Tips: Make sure the bowl is warm before you put the water and yeast in.
Salt inhibits the growth of yeast, add half the flour, then the salt, and then the rest of flour.
Make sure the yeast is still alive or active. To check, put it in water and allow to sit for a few minutes. If it becomes creamy or foamy, it is alive.
The dough: When the dough is ready, turn it out onto a floured board and knead it by hand a dozen times. It should be smooth and elastic.
Let it rise: Place the dough in a well-oiled bowl and turn it to cover it lightly with oil. Cover the bowl with a kitchen towel and allow the dough to rise at room temperature for 30 minutes.
Make garlic oil: Place 1/2 cup olive oil, garlic, thyme and red pepper flakes in a small saucepan and bring to a simmer over low heat. Cook for 10 minutes, making sure the garlic doesn’t burn. Set aside.
Heat the oven to 500 degrees
Portion the dough: Dump the dough onto a board and divide it into 6 equal pieces. Place the pieces on sheet pans lined with parchment paper and cover them with a damp towel. Allow the dough to rest 10 minutes. Use immediately, or refrigerate for up to 4 hours.
Stretch the dough: Press and stretch each ball into an 8-inch circle and place 2 circles on each sheet pan lined with parchment paper. If you refrigerated the dough, take it out of the refrigerator 30 minutes to allow it to come to room temperature.
Top the dough: Brush the pizzas with the garlic oil and sprinkle one liberally with salt and pepper. Sprinkle the pizzas evenly with fontina, mozzarella and goat cheese. Sprinkle each pizza with 1 tablespoon more of the garlic oil and bake for 10 to 15 minutes, until the crusts are crisp and the cheeses begin to brown.
Make the vinaigrette: Whisk the olive oil, lemon juice, salt and pepper together.
Add the greens:
When the pizzas are done, place the arugula in a large bowl and toss with just enough lemon vinaigrette to moisten. Place a large bunch of arugula on each pizza and a slice of lemon and serve immediately.
Foodie bites
The Bamboo Hale at the Hawaii Community College’s Culinary program opened last week.
Contact 808-934-2591 to make reservations. Leave your first and last name, phone number, the day (Tuesday-Thursday) and the time — 11 a.m., 11:40 a.m. and 12:15 p.m. — you’d like to dine.
The Cafeteria and short order menu are also available from Tuesday-Thursday. Check http://hawaii.hawaii.edu/.cafeteria for the specials of the day.
Email Audrey Wilson at audreywilson808@gmail.com.