Wild Rocket

Description:

Wild rocket, also known as arugula, is a peppery, leafy green with a distinct, slightly bitter flavour. Its dark green leaves are tender yet crunchy, making it a popular addition to salads, sandwiches, and pizza. Adding a bold, fresh taste to dishes, often paired with cheese, fruits, or vinaigrettes. Its unique flavour and versatility make it a favourite in Mediterranean and Italian cuisine.

Health Benefits of Wild Rocket:

1. Rich in Vitamins and Minerals: Great source of vitamins A, C, and K, supporting immune function, skin health, and bone strength.
2. Antioxidants: It contains antioxidants like beta-carotene and flavonoids that help protect cells from oxidative damage and reduce inflammation.
3. Supports Heart Health: The nitrates in this great salad leaf can help lower blood pressure and improve blood flow, promoting cardiovascular health.
4. Digestive Health: High in fibre, supporting healthy digestion and aiding in bowel regularity.
5. Weight Management: Low in calories and high in nutrients, also a great addition to a weight-conscious diet.

Calories (per 100g):

• Calories: 25 kcal
• Carbohydrates: 3.7g
• Fibre: 1.6g
• Protein: 2.6g
• Fat: 0.7g

Low-calorie, nutrient-rich green, making it an excellent addition to salads, sandwiches, or smoothies.

How to prepare your Wild Rocket

Start by rinsing the leaves thoroughly under cold water to remove any dirt or residue. Pat the leaves dry gently with a paper towel or use a salad spinner. The tender leaves can be used as-is in salads, sandwiches, or as a garnish. You can also lightly sauté or add them to pasta dishes for a peppery, fresh flavour.

Here’s a simple and delicious Wild Rocket Salad with Balsamic Vinaigrette recipe:

Ingredients:

• 4 cups wild rocket (arugula), washed and dried
• 1/2 cup cherry tomatoes, halved
• 1/4 cup shaved Parmesan cheese
• 1/4 cup toasted pine nuts or walnuts
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon honey (optional)
• Salt and pepper, to taste

Instructions:

1. Prepare the Salad: In a large bowl, combine the rocket, halved cherry tomatoes, shaved Parmesan, and toasted pine nuts.
2. Make the Dressing: In a small bowl, whisk together the olive oil, balsamic vinegar, honey (if using), salt, and pepper until well combined.
3. Toss the Salad: Drizzle the dressing over the salad and toss gently to coat all the ingredients.
4. Serve: Serve immediately as a light and flavourful salad or a side dish.

Here’s a refreshing and nutrient-packed Wild Rocket (Arugula) Smoothie recipe:

Ingredients:

• 1 cup wild rocket (arugula), washed
• 1/2 banana
• 1/2 cup pineapple chunks (fresh or frozen)
• 1/2 cup coconut water or almond milk
• 1/4 cup Greek yogurt (or dairy-free alternative)
• 1 tablespoon chia seeds (optional)
• Ice cubes (optional, for extra chill)

Instructions:

1. Prepare the Ingredients: In a blender, combine the wild rocket, banana, pineapple chunks, coconut water (or almond milk), and Greek yogurt.
2. Blend Until Smooth: Blend until all the ingredients are well combined and the smoothie is smooth and creamy. Add ice cubes for a colder, thicker texture if desired.
3. Serve: Pour into a glass and enjoy your refreshing and nutrient-packed wild rocket smoothie!

This smoothie is a great way to enjoy the peppery flavour of wild rocket in a delicious, fruity drink!