Arugula or Rocket

Whether you call it Rocket or Arugula, most of us find this tasty and nutritious salad leaf an excellent addition to many dishes both raw and cooked. Popular in Roman times and still widely used in Italy, it only generally became available Worldwide in the last 50 years. It is a member of the Mustard family.

Rocket is an excellent source of vitamins A, C and K, dietary fiber, folate, calcium, iron, magnesium, manganese, potassium and phosphorus. It is also a good source of many B vitamins, zinc and copper.

If not available at your local market, rocket can be easily grown from Spring to late Autumn. The plants do not like excessivly hot and dry weather so under those conditions plant in the shade of a tree. They do not mind the cold so in most areas they are also classified as a Winter plant. Three or four plantings can be done each year for a regular supply of the leaves. The flowers can also be eaten.

Rocket seeds can also be sprouted (make sure they are purchased as sprouting seeds and not seeds for planting). Details of how to sprout rocket seeds are available at the Sprout People website.

To store, wash the leaves off and dab dry, put in airtight container in the veggie drawer of fridge. Will not keep more than a couple of days.

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Fig, Walnut, Arugula Salad (Raw)
From WH Foods

½ medium onion, sliced thin
2 tbsps white wine or apple cider vinegar
1 cup hot water
8 dried figs, sliced
2 tbsps walnuts
2 bunches arugula (about 8 cups)
2 tbsps balsamic vinegar
sweetner to taste
2 tbsps extra virgin olive oil
salt and cracked black pepper to taste

Marinate sliced onion in vinegar and hot water while preparing rest of ingredients. Rinse and dry arugula. If you have a salad spinner that is best, otherwise, dry with paper towels. This will avoid dressing getting diluted. Whisk together balsamic vinegar, sweetner, salt and pepper, drizzling olive oil a little at a time at the end. Toss with rest of ingredients and serve. Serves 4.


Arugula, Radish, and Sauteed Mushroom Salad
(or you could use Raw Mushrooms if on a Raw Food diet)
From Mariquita

2 large bunches of arugula, coarse stems discarded and the leaves washed well and spun dry (about 8 packed cups)
2 cups thinly sliced mushrooms, lightly sauteed in a bit of oil or butter and cooled
1 cup grated watermelon radish (or daikon if watermelon radishes are unavailable)
3 tbsps extra virgin olive oil
fresh lemon juice from one large or two small lemons
Vegan Parmesan (optional)
sea salt and pepper to taste

Combine the arugula, mushrooms, and the radish, drizzle the oil over the salad, and toss the salad gently. Toss with the lemon juice and salt and pepper to taste, and sprinkle with Vegan Parmesan. Serves 4 to 6.


Flash-Cooked Greens with Garlic and Lime (Cooked)
From the Vegetarian Times
This three-minute side dish is great for people who don’t like more strongly flavored leafy greens like kale and collards.

2 tbsps olive oil
2 cloves garlic, minced (about 2 tsp)
1/4 tsp red pepper flakes
8 cups baby spinach (about 5 oz.)
4 cups arugula leaves (about 2 bunches)
2 tsp lime juice
1 tsp red wine vinegar

Heat oil, garlic and pepper flakes in large skillet over medium heat. Cook 2 minutes, or until garlic is browned. Add spinach and arugula, and cook 1 minute, or until barely wilted and heated through, tossing with tongs. Remove from heat, and stir in lime juice and vinegar. Season with salt and pepper, and serve. Serves 6



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Fiery Radishes

The radish is closely related to the mustard plant. Originating in China a couple of thousand years ago and only being taken to the West a few hundred years ago. There are a few varieties, the most common in the West being the small red and white radish in some parts called Red Globe. In the East Daikons are the most popular and they are large, white and generally over one pound in weight.

Radishes are rich in vitamin C, sulphur, iron, and iodine whereas Daikon radishes are more nutritional and are rich in vitamin C, potassium, magnesium, folate, sulphur, iron, and iodine. They also contain a pungent, volatile oil, and enzymes.

Most of the time radishes are only used in salads and as decorations (radish roses) but the sprouts and juice are becoming more and more popular. To make crunchy for salads soak in ice water for an hour. Daikons are generally sliced and cooked.

Radish sprouts have a wonderful peppery flavor and are wonderful added to sandwiches, added to stir frys and added to vegetable smoothies.

Radishes juiced with vegetable juices aid in many medical conditions. Use sparingly as the juice is very strong, hot and spicy.
Indigestion and Stomach : Radish + Carrots + Tomatoes (acidity) Radish + Cabbage + Tomatoes (flatulence)
Gallstones : Beetroot + Radish
High Blood Pressure : Cucumber + Radish + Green Leaves
Kidney Stones : Cucumber + Radish or Carrot + Radish
Liver : Radish + Carrot or Radish + Pineapple
Longevity : Cucumber + Radish + Pepper
Sinusitis and Catarrh : Carrot + Radish + Tomato
Bronchitis and Asthma : Carrot + Radish
Wrinkles : Radish juice eliminates wrinkles
Kidney Stones : Radish + Celery + Tomato

Whether you buy the small Red Globe radishes or a large Daikon it is worth adding a bit of pep to your meals.

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Recipes of the Day

Crispy Oriental Radishes
from the Radish Council

1-1/2 cups radishes, cut in half
1 tbsp rice vinegar
3/4 tsp salt
1/4 tsp black pepper

In a small bowl, toss radishes with salt. Cover and refrigerate until 1 to 2 tablespoons of water is released, about 30 minutes. Transfer radishes to a strainer, rinse and drain, removing as much salt as possible. Pat dry with a paper towel and return to bowl. Stir in vinegar, black pepper and, if desired, sesame oil. Cover and refrigerate up to 24 hours. Makes one cup.

Couscous and Radish Salad
from Meals for You

1-1/4 cups water
1 cup couscous, uncooked
1/2 tsp. lemon zest
1/3 cup lemon juice
2 tbsps. water
1 tbsps. olive oil
1 clove garlic, crushed
2 cups radishes, trimmed and quartered
1/2 cup fresh parsley
1/3 cup fresh mint, or 1 tbsps. dried
2 tbsps. scallions, thinly sliced

Bring water to a boil in a covered saucepan. Stir in couscous. Cover, remove from heat and set aside for 15 minutes. Fluff with a fork. Set aside. Combine the next 5 ingredients and salt and pepper to taste in a jar with a tight-fitting lid. Shake vigorously and set aside. Place radishes in a food processor. Process until radishes are finely chopped. Transfer to a bowl. Process parsley and mint in food processor until minced. Stir into radishes. Transfer couscous to bowl with radishes. Toss. Add dressing and toss again. Serve couscous salad topped with scallions.

Cranberry-Glazed Radishes
from CommunityFarms
Vegetables from Amaranth to Zucchini, by Elizabeth Schneider

¾ cup cranberry juice
1 tbsp balsamic vinegar
1/8 tsp ground allspice or cloves
1/8 tsp pepper
½ tsp sea salt
1 tsp hazelnut, walnut, or olive oil
2 or 3 bunches radishes

Combine everything except radishes in a saucepan and bring to a boil. Meanwhile, trim and wash radishes. Add radishes to liquid, bring to a boil, and cover. Simmer until tender. When tender, uncover and simmer 5 minutes to reduce liquid to a glaze, stirring or shaking often as it gets sticky. Serve hot.

Muji Meluvun (Indian Stir-fried mashed radish)
from Cook it Simply

3.3 lb white radish with leaves
2 cups water
3 tbsp vegetable oil
3 dry red chillies deseeded
1/2 tsp ginger powder
salt to taste
a pinch Asafoetida
1/2 tsp tikka masala, crushed
few cloves

Scrape and wash the radish. Remove the ends and dice. Separate the leaves and chop finely.
Heat the water in a heavy-bottomed pan. Put in the radish and the leaves. Cook for 10 minutes or until soft. Remove from heat and drain the water. Blend the boiled radish and leaves. Keep aside. Heat the oil in a deep pan; add cloves and dry red chillies. Stir for a few seconds and then add the radish. Mix well and lower heat. Add the ginger powder, salt, asafoetida, and tikki masala. Cook covered for 5 minutes more. Serve hot with steamed rice. Serves: 4 - 6

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