Arugula

Diplotaxis spp., Eruca spp. …

leaf

Leaves like those of radish, peppery and pungent, of a Mediterranean crucifer with white flowers veined with purple; a perennial cousin, wild rocket, is also sold under this name. 100 g provide 160 mg of calcium, with glucosinolates and nitrates.

Origin

Mediterranean basin

Season (United States)

April to October · grows in your region

Preparation

Its flowers are eaten too, in salads. It grows at ground level and catches the splashes of watering: washing it leaf by leaf, in plenty of water, beats a quick rinse of the whole bunch. The bite IS the molecule: long cooking erases it, raw and short cooking keep it. Most of its goitrogens go with cooking, even a short one.

Molecules

Flavonols (quercetin) · Lutein and zeaxanthin · Pungent glucosinolates · Vegetable nitrates · Vitamin K1 · Calcium · ChlorophyllIn small amounts, not counted Folates (B9)What slows things down Goitrogens

Did you know?

The Romans dedicated it to Priapus; in the Middle Ages, its aphrodisiac reputation had it banned from monastery gardens.