Sky Rocket Your Health with Arugula

I decided rather than writing another big Health Guide, I'd write about Rocket Salad. I love to make salads, they're easy, colourful and a way to get some incredible nutrition into you while still feeling light. Salads are usually totally living, I grow a lot of stuff by the kitchen window, so they're picked fresh. A base of mine is regularly Arugula, also commonly known as "Rocket Salad" or simply Rocket" here in England and several other parts of the world. The name "Rocket" is derived from the Italian word ruchetta, which itself stems from the Latin eruca. This term has been adopted across many European languages to describe the peppery-flavoured leafy green. Arugula has been a staple in Mediterranean cuisine for thousands of years. The Romans considered it an aphrodisiac, and its seeds were often used in herbal remedies. Today, it remains a cornerstone of Italian and Middle Eastern dishes, used to add depth and zest to salads, pizzas, and pasta.

In our sister countries USA and Canada, it's more commonly referred to as "Arugula," a term borrowed from American Italian dialects. Both names refer to the same plant, Eruca sativa, a member of the Brassicaceae family, which includes broccoli, kale, and mustard greens. Arugula boasts an impressive array of health benefits backed by modern science, alongside a rich cultural history. I want to promote it as a base for your salads, because it really is a superfood that gives. Just avoid salad dressings unless you made it, they're full of toxins. Apple Cider Vinegar, Olive Oil and Celtic Sea Salt are great at enhancing the taste. at the end I'll give a breakdown of one of my typical salads. I must say though that I tend to be seasonal on salads, so it is strange I wrote this in December as I probably won't have a salad for 4 months. I do eat seasonally or to which country I'm in. Climate eating is a thing but a subject for another day. Lets talk Rocket and why it is way more than a little salad addition.

Nutritional Powerhouse

Arugula is incredibly low in calories—just 25 calories per 100 grams—but punches well above its weight in terms of nutrients. It’s loaded with vitamins A, C, and K, and a host of minerals like calcium, magnesium, and potassium, which are vital for maintaining healthy blood pressure and bone health. A serving of arugula also provides a good amount of folate, which supports DNA synthesis and repair, and aids in reducing homocysteine levels, a risk factor for heart disease.

Rich in Glucosinolates

What sets arugula apart from many greens is its glucosinolate content. These sulphur-containing compounds give arugula its distinctive peppery bite and are known to support detoxification processes in the liver, as well as exhibit anti-cancer properties. Research published in the Journal of Nutrition highlights glucosinolates for their ability to reduce the risk of several cancers, including lung and colorectal cancer.

Arugula for Heart Health

This leafy green is a champion for cardiovascular health. Its high nitrate levels convert to nitric oxide in the body, which dilates blood vessels and improves circulation. A study from the American Journal of Clinical Nutrition demonstrated that nitrate-rich foods like arugula can lower blood pressure and reduce the risk of atherosclerosis. Potassium in arugula further aids in regulating blood pressure by counteracting the effects of sodium.

Bone-Boosting Benefits

Arugula is an excellent source of vitamin K, providing over 25% of the recommended daily intake per cup. Vitamin K plays a crucial role in bone mineralisation and reducing the risk of fractures. A study in the Journal of Bone and Mineral Research linked higher vitamin K intake to increased bone density, making arugula a perfect addition for those aiming to strengthen their skeletal system.

Gut Health

The fibre content in arugula is another hidden gem, supporting healthy digestion and feeding beneficial gut bacteria. Unlike other greens, arugula is less likely to cause bloating or discomfort, making it a gentle choice for those with sensitive stomachs.

Eye Health: Arugula is rich in lutein and zeaxanthin, antioxidants that protect the eyes from macular degeneration.

Anti-Inflammatory Properties: Arugula's compounds help reduce inflammation markers, making it an excellent choice for those managing chronic conditions like arthritis.

How to Source or Grow Arugula

Arugula is widely available in supermarkets and farmers' markets, but for the freshest leaves, consider growing it yourself. It’s a fast-growing, cool-weather crop that thrives in containers or garden beds. Sow seeds directly into soil during spring or autumn, and within 3-4 weeks, you'll have tender, ready-to-eat leaves. Harvest regularly to encourage continuous growth, and don’t let the plant bolt, as the leaves become bitter once flowers appear.

Rocket Eating

A cup of fresh arugula (approximately 20 grams) is a sensible serving size. Aim for 2-3 servings per week to reap its health benefits without overloading on oxalates, which can interfere with calcium absorption when consumed in excessive amounts. The best ways to incorporate Arugula into your life is salads, so toss with olive oil, lemon, and shaved parmesan. You could blend with pineapple, cucumber, and mint for a refreshing smoothie. If you're feeling really creative and I haven't done this surprisingly, make a pesto, most shop bought ones will have some toxic stuff in. Anyway Arugula will give it a peppery twist.

My Simple Snack from Back in the Day

For me a simple favourite since 2008 is one that’s so simple, yet it feels fulfilling on many levels every time: hemp seeds mixed with olive oil, a pinch of Celtic sea salt, and finely chopped rocket (arugula). Honestly, I could eat this on repeat—sometimes this alone is my lunch, still some 16 years later. There’s something about the nutty crunch of the hemp seeds combined with the smooth richness of olive oil and that salty, savoury bite from the sea salt that’s incredibly satisfying. Then, the peppery zing of fresh rocket, and it’s like the whole thing comes alive. It’s not just about the taste, either. Hemp seeds are a superfood. They’re filled with good fats—those omega-3s and omega-6s that keep your heart happy and your skin glowing. The olive oil adds its magic too, with healthy monounsaturated fats and anti-inflammatory properties that just make you feel like you’re doing your body a favour with every bite. And Celtic Sea Salt? It’s miles ahead of regular salt, and you should know all about that by now.

What really takes it to another level is the rocket. It’s not just a garnish; it brings its own load of vitamins and nitrates that support blood flow and detoxify the body. When you chop it fine and mix it in, it almost melts into the olive oil, giving the whole dish this peppery depth that’s hard to beat. This combo works for everything. I’ve had it as a topping on toast, tossed over a salad, or even sprinkled onto roasted vegetables, but more often than not, I just have it as it is—simple and satisfying. It’s proof that the best things are often the simplest, especially when they’re this delicious.

My Superfood Salad

It goes with out saying, but here I am saying it, organic veg and stuff only, go for the best, put food and healing goods at the top of your expenses and don't spend so much money on the non essentials like a house. Anyway this really is something I make, generally in summer only though. Salads in the winter is just not the one, here's the Rocket to Summer Salad...

A big handful Rocket (Arugula)
Unpasteurised Cheese
Grated Carrot
Cucumber
Ancient Purity Styrian Pumpkin Seeds
Ancient Purity Hemp Seeds
Walnuts

Then add
Ancient Purity Extra Virgin Olive Oil
Ancient Purity Celtic Sea Salt
Ancient Purity Apple Cider Vinegar

As you can see above, some of that stuff is available at Ancient Purity, the rest at your farm shop, let's end supermarkets, they're ripping the farmers off. Thats another subject, support small, independent and compassionate companies like Ancient Purity for example. Blessed Be, Tom