Arugula? I have to be honest with you when I say I really had no earthly idea what arugula was. I must admit that I was quite shocked when I realized that it was a green, leafy vegetable. I pictured some sort of oddly shaped, pale colored, root type vegetable. If you’re reading this wondering what the heck is Michi’s Ladder, click here. This is article number two in a series about Michi’s Ladder foods written by Beachbody’s Denis Faye. Check back with us in a day or two for the next food Denis covers: barley. Keep an open mind, you may find something new and yummy to add to your diet!
Climbing Michi’s Ladder: Arugula
By Denis Faye
Arugula is just the American name for this aromatic salad green. In the UK, they call it rocket. In France, it’s roquette—which is actually just a fancy way of saying rocket—but no matter what you call it, the stuff is a zingy addition to any salad.
The nutrition facts
Like many leafy greens, Arugula is nearly calorically void. Half a cup has 2 calories. It is filled, however, with some decent nutrients for those 2 calories, including 5 percent of the recommended daily allowance (RDA)* for vitamin A; 14 percent for vitamin K; and 2 percent for calcium, manganese, folate, and vitamin C. You’ll also find a little bit of riboflavin, iron, magnesium, phosphorus, and potassium.
How do you eat this stuff?
Even if you’re absolutely jonesin’ for vitamin K, I would never ever recommend a salad made entirely of homegrown, mature arugula. I learned this one tear-filled, mouth-burning evening after making a bowl of rocket from the yield of my backyard garden. You may be able to get away with it if using milder, store-bought stuff, but still, I suggest using it as a spicy touch to a lettuce salad with a little oil and vinegar sprinkled on top. If you want to add a little zip to your pizza, wilted arugula makes a flavorful, peppery topping.
1 cup of raw arugula (20 g)
Calories: 4
Protein: <1 gram
Carbs: <1 gram
Fiber: <1 gram
Fat: <1 gram
Michi’s Ladder is Beachbody’s guide to nutritious eating. If you only ate from Tiers 1 & 2, you would have a near-perfect diet!
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Try arugula this way. Put a little olive oil in a cooking pan. Add a little clove of garlic minced. When garlic is just a little brown add arugula and let if reduce. Best to lower heat and cover. Serve over whole grain pasta. Totally different taste than raw. Mangia!!