Like mentioned earlier, arugula is best described to have a "peppery" and slightly spicy taste. Everything you need to live a life in total balance from the authority in well-being. *Editor’s Note: The information in this article is intended for your educational use only; does not necessarily reflect the opinions of the Chopra Center's Mind-Body Medical Group; and is not a substitute for professional medical advice, diagnosis, or treatment. Grow your practice. Fresh spinach is a rich source of vitamins A and C, calcium, iron and potassium. Arugula's distinct peppery taste doesn't quite correlate with a high nutritional content. Its peppery taste adds extra oomph to everything from salads to soup. Arugula nutrition facts. This article compares spinach and kale to determine whether one is healthier. Once a somewhat exotic ingredient, arugula has become mainstream. Its stronger flavor pairs well with vinaigrettes. It’s low in calories (a cup contains a mere 5 calories), rich in lutein and vitamin A. Arugula’s flavor is often likened to peppery mustard, making it a bit stronger than most lettuces, so it’s best to mix it with other greens. (I have to admit, “rocket” sounds a lot cooler than arugula.) In scientific definition, arugula is a vegetable, a type of Brassicaceae that falls in the same family with cauliflower and kale. Although officially a “dark leafy green,” it also comes in vibrant purples and dramatic winter whites. Help others thrive and find purpose with a mind-body-spirit approach. When you get your hands on fresh arugula, you'll notice that the texture is thin, but the leaf will have the slightest crisp to it. Here’s a primer on some new salad greens and old favorites. You’ve probably heard the hype about kale and spinach. Related recipe: Kale and Keilbasa Soup, Your email address will not be published. I first met arugula, Eruca sativa, when I made a spring panzanella salad several years ago.I’d never used the leafy green before, but I was hooked from the first peppery bite. Arugula is a leafy vegetable with irregular, lobed leaves that are tender and delicious when small and young, but which turn bitter as they age. As a member of the Brassica family of cruciferous vegetables, arugula is related to vegetables like broccoli, bok choy, cabbage, kale and Swiss chard. With a rainbow variety of stems, Swiss chard can add color to your plate—and a load of nutrients to boot. When compared to other plants, it is lower in specific nutrients—for instance, kale contains less calcium than does spinach, collard greens, and arugula—so again, it is important to rotate different plant leaves through your diet. Basic Report: 09040, Bananas, raw. Swiss chard leaves are tender and have a taste similar to beet greens and spinach. Kale is one of the healthiest foods available, with exceptional nutritional value per calorie. Discover which foods nourish your unique body type at our mind-body healing immersion, Perfect Health. Iceberg lettuce may be the most popular choice for salads, but with a low vitamin and mineral count, its contribution to your health is low. Kale is from the cabbage family and comes in two distinct forms: curly or smooth form. Arugula, spinach and kale, oh my! Like parsley, it can be chewed to help combat sour breath. And kale’s beauty runs deep; it is packed with powerful phytonutrients, minerals and fiber. The ancient Greeks and Romans grew kale in their gardens, and Europeans brought kale to the Americas in the 1600s. Deepen your well-being practices and develop techniques to teach others with a prestigious Chopra certification. There are five kale varieties that are classified according to the leaf type; curly-leaved, plain-leaved, Rape kale, leaf and spear and CavoloNeru also known as Tuscan Cabbage , black cabbage, Tuscan Kale, Lacinato and dinosaur kale. It is not the most nutritionally dense leafy green, but it is high in folate and vitamin A, and can easily be mixed with other greens. Learn more about the time-tested and scientifically backed Chopra methods. Retrieved from https://ndb.nal.usda.gov/ndb/foods/show/2159?fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=banana, Take well-being with you wherever you go with the Chopra app. Save my name, email, and website in this browser for the next time I comment. They are resistant to cold temperatures, however, so no … A general rule of thumb is the darker the leaf color and the more variety in color and plants, the better off you are. Specifically, I was keen to look at the differences between kale and other common green leafy vegetables that are used in similar ways to kale - spinach and rocket (arugula) and your everyday iceberg lettuce. The truth is, although some greens are more nutritionally dense than others, there is not one specific green that beats all others in the level of each individual nutrient. Another bonus is the Dr. Sebi Nutritional Guide recommends the use of wild arugula.. You can become confused when shopping for arugula because there are two main types of arugula, wild arugula and rocket salad. Find information on exactly where our food comes from, along with delicious recipes, helpful tips and reliable data. Most people especially in French use arugula as a green salad. Click here to learn more. Fresh greens of some sort are on my table almost daily. While some may find the leaves slightly bitter, they are less vegetal in flavor than kale. The arugula vs spinach chart below shows you the calorie count and nutrient content of each leafy green in its raw, uncooked form. The crunchy stems are slightly sweet and have a similar taste and texture with bok choy stems. So it’s important to rotate different plant leaves through your diet. Arugula is neither enduringly trendy, like kale, nor so lame that Millennial irony breathes new life into it, as with iceberg-wedge salads. Kale has developed a reputation for being one of the most healthy plant foods available, with a high level of nutrients in its leaves. Arugula, also known as salad or garden rocket, is one of the nutritious green leafy vegetables of Mediterranean origin. While it does have some vitamins, it lacks other nutrients that other greens boast. Their taste and texture make them ideal for Kale chips, pesto, sauté, soups, and lasagna. Wild Arugula Vs Rocket Salad Arugula Arugula: Wild Arugula Vs Rocket Salad. And when I started shopping for seeds to grow my own, what a surprise it was … Sign up for self-paced courses designed to deliver balance and health. It boasts deep, earthy flavors that can range from rich and meaty to slightly bitter. I’m going to just come out and say it…I hate arugula. Do other greens even come close? Turnip greens—like collard greens and mustard greens—are usually cooked with ham or pork. Required fields are marked *. Kale’s complex flavor wins it fans at breakfast, lunch and dinner. Its overall nutritional value is generally lower than other green leafy vegetables, but it contains more calcium than kale, provides a good source of antioxidants and fiber, and combines well with the more nutrient-dense spinach. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. The following table, created with information from the USDA Food Composition Databases, compares different minerals and vitamins found in these seven leafy greens per 1-cup serving. It can be eaten raw, added to salads with other salad greens, or cooked.The leaves are excellent sauteed lightly in olive oil or steamed and added to pasta dishes. Arugula, also known as Eruca vesicaria, is a cruciferous vegetable, a cousin of broccoli, kale, and cabbage. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Calories per cup: 6 Arugula provides a variety of antioxidants and fiber and does have more calcium than kale. A value highlighted in bold means that a 100-gram serving of the food covers at least 10 percent of the Daily Value (DV) for the nutrient in question. During WWII, it was a recommended plant for Victory Gardens because it provided so many nutrients. Characteristics: German for "cabbage turnip," kohlrabi—reminiscent in shape of a hot-air balloon— is usually found in the marketplace with the stem and leaves still attached to the bulb. You’ll get the most out of these greens if you mix them up and maintain a variety of them in your diet. Spinach was Popeye’s green of choice for good reason—it is substantially higher than the powerhouse kale in calcium, potassium, magnesium, vitamin A, vitamin K, and folate. Discover your Dosha in seconds and get on the path to better health. When choosing spinach, pick dark leaves without too much of a stem. The leaves have a peppery, spicy flavor that grows more bitter with age. Other names for arugula are “rocket”, “garden rocket”, “eruca”, and “rocket salad”. We’ll send you content you’ll want to read—and put to use. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Basically, what black pepper smells like, arugula tastes like. Its overall nutritional value is generally lower than other green leafy vegetables, but it contains more calcium than kale, provides a good source of antioxidants and fiber, and combines well with the more nutrient-dense spinach. These greens are more peppery than bitter. Arugula is an easy to grow salad green, making it a good home garden and window box garden choice.