The Gift of Rucula

There are seven botanical distinct types of 'rucola'; in the United States people refer to this plant as 'arugula' of simply, 'rocket'. 
If you go to South America, for example, where most of the 'rucola' is wild, it also looks quite different from the green house bred we can get in the shops in Europe and the United States.

'Rucola' has a distinct nutty taste with a little bit of a spicy peppery heat that does not linger.

So, people call it different things, and the plant can look different does it taste? And are there any health benefits?

Here is a list of some of its many health benefits:

People often ask me: "if you do not eat grains,...where do you get your fibers?!". Vegetables contain TONS of fibers! They just have been kept hidden away from you....
Take 'rucula', for example. It has a high proportion of fibers that are known to aid the process of digestion in the body.


'Rucula' is said to contain free radical inhibiting antioxidants;

Folic acid
If consumed in the quantity equal to a cup on a daily basis, it can give some good benefits to a pregnant woman. Its folic acid content helps prevent neural tube defects in the baby.

Optimum health regulation
It has some important vitamins like thiamine, niacin, Vitamin B-6 that help promote optimum body health;

Bone health
You will find quite a bit of Vitamin K in 'rucula', which gives the bones of your body all the benefits of strength and formation;

Alzheimer’s disease and absorption of Ca
The Vitamin K content in green vegetables, such as 'rucula' have been proven to be beneficial in the fight against Alzheimer’s disease as well as the absorption of calcium;

Vitamin A
'Rucula' is known to be rich source of Vitamin A. Its intake can therefore assist those patients who need help with the treatment of diseases related to the lungs, skin and oral cavities;

Vitamin C
This vitamin C content in 'rucula' is known to boost overall health by the antioxidant activity that it brings about;
Some diseases, like muscular degeneration and cancer can be better controlled when we take carotene.

So, enough lecturing... Am I going to give you a super simple way to prepare a healthy 'rucula' salad? You bet!

What you need
•a salad dish

(for 2 big servings and 4 small servings)
40 g of 'rucula' lettuce, washed
•4 big sun dried tomatoes soaked in oil, cut in strips
•25 g of toasted pine nuts;
•10 g of shredded Parmesan cheese (only for the 'sinners')
•3 tbs of virgin olive oil
•1 tbs of balsamic vinegar
•crushed Himalayan salt and pepper

What you do
•Arrange the 'rucula' lettuce in your salad dish;
•Arrange the sun dried tomatoes on top of it;
•sprinckle the pine nuts all around and then
•top if off with a light shower of Parmesan (optional; I leave it out);
•add some salt and pepper to taste
•drip the balsamic vinegar over it and then the oil

•when you buy your pine nuts, roast them in a pan (keep an eye on them...don't let them burn!). After they have cooled down, put them in a zip lock bag and keep them 'use ready' in your freezer;
•when dressing salads, always pour the vinegar first and then the oil! Why? Once the oil is on the leaf, it will prevent the vegetable from soaking up the flavours of the vinegar....

•when you buy leafy greens, like 'rucula' lettuce, don't even think twice. Buy organic!
The amount of pesticides on non-organic versions is just...crazy!